Proper posture is not only important while standing or walking. Poor posture while sitting at a desk can cause back pain and muscular imbalances and drain you of much-needed energy while at work. Minor adjustments in the way that you sit and how you position your office furniture can provide multiple benefits and comfort throughout your work day.
Benefits of Proper Posture
Proper posture allows the muscles to work efficiently. Slouching, bending the wrong way or sitting in a straining position forces muscles to work much harder than they do when in their appropriate position. Proper posture prevents stress on the joints and muscular tightness and injury. Using proper posture, your muscles are relaxed, circulation is optimal and lactic acid (which contributes to muscular fatigue) is flushed out of the body.
Chair Positioning
Ergonomically designed chairs help provide back support and improve posture while sitting at a desk. Adjust your chair so your knees are either at or slightly above hip level. A foot rest or books can be used as props to elevate your legs. If you can rest two fingers between your thighs and the chair, then your chair's position is high enough to accommodate correct posture. Keep a space the size of a fist between the calves and the chair to prevent swelling and unnecessary pressure on the calves and feet. Prevent leaning over your desk by moving the chair close to the desk.
The Back
Sitting at a desk can be hard on the back if it is not done correctly. A rolled, small towel or a lumbar pillow placed in between the small of your back and the chair encourages the natural curvature of your spine. During proper sitting posture, your back is pressed against the chair the entire time.
The Upper Body
Relax your shoulders while working at a desk. While talking on the phone, hold onto it rather than cradling it between the shoulders and the ears, which strains the neck and can contribute to headaches, shoulder tightness and improper posture. Rest your arms and elbows on the desktop while working at the desk. Accommodate your entire body when turning in a chair; don't rely solely on your spine for rotation.
Tips
The computer monitor should be moved closer to your chair if you finds yourself leaning forward to read the screen. The center of the screen's monitor should be at eye level when you sit in your chair. Stretching and walking around the office can prevent and help any muscular strain due to improper posture.
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