Between the mandatory weekly team meeting and the project that was due yesterday, we know work can throw a lot of different worries our way. With so many important tasks to keep on top of, a well-maintained posture probably isn’t at the top of your list. But if you spend hours on end sitting, you should make sure you’re doing it right. If not, you could be causing yourself a lot of harm.
Head
Your computer screen should ideally be directly in front of your eyes, not slightly down, or to the side. Constantly tilting your neck will lead to stiffness and muscle imbalance, so make sure the screen is in front of you and use a box to raise it if need be. A small tilt down is okay, although it is believed this contributes to the formation of double-chins.
Shoulders
Another reason to make sure your screen is level with your eyes is that it can affect your shoulders too. If your screen is too low, you will hunch over and the whole area will become tight. This is especially true for people who look at the keyboard while typing, so pay attention to your shoulders, even when you’re in the middle of working.
Back
Most of us already know that the human spine is more of a curvy wave than a literal straight line. Despite this, when trying to improve their posture, many people try and force their back to be as straight as possible. This is not natural and will not help. You should be able to fall naturally back into your chair, with your ears and shoulders directly above your hips. It may seem unnatural at first, but only because that’s not how you usually sit. You’ll feel the difference in comfort very soon.
Knees & Toes
With the top half of your body lined up correctly, all you have to do now is make sure your legs are not throwing it all off balance. Fortunately this is very easy to do. When at your desk, the best way to sit is to have your legs placed naturally in the chair, with your knees placed directly over your heels. This keeps the knees bent at a 90° angle, which prevents stiffness and keeps the feet flat and supported.
You may feel like there are more important things to focus on in work, but when you clock out, you’ll take the pain home with you. It may not appear to directly affect your performance or your life, but good posture at work can help keep you pain free and in a better mood, so don’t underestimate the benefits of sitting properly.