 Do you experience discomfort from sitting? Poor posture is likely to be a contributing factor. Many of us are spending long hours sitting by a desk daily but prolonged static posture is not great for your back. Have you considered the importance of a great desk station setup and good alignment? If you sit at work, try to make a habit of standing, stretching and walking at least a minute or two every half hour. Moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles, and tendons loose, which in turn will help you feel more comfortable, more relaxed, and more productive. An adjustable standing desks, where you can vary between sitting and standing throughout the day is ideal. Here are some important guidelines to help make sure your work area is as comfortable as possible and causes the least amount of stress to your spine to avoid neck and lower back pain from sitting: Arms Begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface. If your elbows are not at a 90-degree angle, move your chair either up or down. Thighs Check that you can easily slide your fingers under your thigh at the leading edge of the chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If there is more than a finger width between your thigh and the chair, you need to raise the desk/work surface so that you can raise your chair. Your feet should be flat on the floor or on a footrest. Legs With your buttocks against the chair back, try to pass your clenched fist between the back of your calf and the front of your chair. If you can't do that easily, the chair is too deep. You will need to adjust the backrest forward, insert a lumbar support or get a new chair. Lower Back Your buttocks should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don't slump forward as you tire. This support is essential to minimize the load (strain) on your back. Never slump or slouch in your chair, as this places extra stress on your spine and lumbar discs. Eyes Your gaze should be aimed at the centre of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it. If you wear bifocal glasses, you should adjust the computer screen so that you do not have to tilt your neck back to read the screen, or else wear full lens glasses adjusted for near vision. Armrest Adjust the armrest of your chair so that it just slightly lifts your arms at the shoulders. Use of an armrest allows you to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair. Laptop Using a laptop can cause discomfort due to its low screen height and compact keyboard and touchpad. To improve your comfort when working at a desk, consider using an external keyboard and mouse, along with a laptop stand, to create a setup that more closely resembles a desktop computer. Most people use traditional chairs, but a Swedish kneeling chair or a Swiss exercise ball can also be useful. Traditional chairs are designed to provide complete support, but a kneeling chair promotes good posture without a back support, and an exercise ball helps develop your abdominal and back muscles while you sit. It is advisable to first talk with your doctor prior to using one of these types of chairs if you have an injured back or other health problems.
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