No matter what your role, it’s always important to keep the perfect position as you work.
Follow our straightforward advice and learn how to maintain a healthy spine while meeting deadlines…
Get the right chair
With so much of our working day spent sat down, it’s important to find a chair that supports a healthy posture. The perfect seat should be height adjustable and allow you to change the position of the arm rests. If your furniture doesn’t follow the natural curve of your spine, you may want to invest in a lumbar pillow to support your lower back. You’ll also need a footstool if your feet don’t touch the floor when your armrests are level with the desk.
Find the perfect position
You should sit as far back in your seat as possible with a three-finger gap between the back of your knees and the edge of your chair. Position your seat close to the desk and focus on keeping your ears above your shoulders at all times. Remember to keep your knees at a 90-degree angle so they support your body without taking on too much pressure and avoid crossing your legs.
Set up your desk space
Start by ensuring that the top of your desk is level with your armrests. Once this is done you can concentrate on the height of your laptop screen; the tops of any displays should sit at your eye level to avoid having to bend your neck up or down. Keep monitors at arm’s length and your mouse and keyboard close to avoid sore shoulders from overreaching. If you regularly refer to paperwork, a document holder will help save your neck and desk space.
Stretch at your desk
If you’re serious about posture you can start sneaking some desk exercises into your day. To maintain a flexible upper back, try sitting upright with your feet on the floor while crossing your arms to reach your shoulders. Turn your body to one side and hold for 5 seconds before repeating on the other side. It’s important to stretch all areas affected by sitting down so look out for seated exercises that target your neck, shoulders, lower back and hips too.
Get on your feet
Nearly all the habits that give us poor posture start with sitting down. Stepping away from your desk and staying on your feet where possible could help keep your muscles and joints healthy. A standing desk is a great option if you need to carry on working without slouching or hunching over in a seat. Our blood flows slower, muscles get weaker and bones get thinner after too much sitting, so you should try to incorporate gentle exercise into your day too.