Many people spend a significant portion of each day sitting at their desks.
This is not natural for our bodies physically, mentally or emotionally.
Chiropractic and Ergonomics
Try to change up your activities, take breaks, and drink plenty of water throughout the work day. Just altering your position and looking away from your computer screen can make a big difference.
Although your workspace may seem comfy, you could be causing a lot of damage to your body. Evaluating a few factors, such as the type of chair you sit in, your posture, and even the placement of your most commonly used items, can make a difference in how energized and healthy you feel at the end of each day.
The Chiropractors at AICA Tucker compiled a list of three ergonomic tips to shield your body from pain and fatigue.
COMPUTER SCREEN HEIGHT AND PLACEMENT
Your computer monitor should be placed anywhere from 20 to 40 inches from your face. Your eyes should gaze downward toward your screen rather than having to peer up.
This means that your chin should align with the center of your monitor(s). Taking breaks to look off into the distance or out the window helps ease the strain that is put on your eyes.
Eye strain can cause ocular pain, headaches, migraines, and more.
CHAIR REQUIREMENTS
Most desks or tables in an office are set to standard heights, and chairs are modifiable to account for the occupant’s height.
The height of your chair should be set to a level that allows your feet to rest flat and firmly on the floor.
This should allow your knees and torso to rest at the same level and keep your spine and body properly aligned.
A high-quality office chair provides options for seating positions that you can explore to see which one provides the most back support. While you want to sit properly with your feet flat on the floor, you will also want to shift at least every hour slightly to remain comfortable.
Sit upright, then switch to a slightly reclined or forward sitting position (never slumped over your desk, however); your chair should be capable of supporting each of these posts.
With these few changes, you will experience less soreness and stiffness.
BODY POSITIONING
The best way to determine the proper way to sit at your desk is to observe the position of your elbows.
When you place your forearms flat against your chair’s armrests, your elbow should be at about a 90-degree angle.
Your wrists should be comfortable and not have to bend up or down to access your keyboard.
If your desk or workspace allows, try to stand up as you work. You never want to be on your feet for an extended amount of time. If your office ergonomics allow you to stand straight up and work, you should explore this option.
Otherwise, remember to take regular breaks that allow you to leave your desk.