If you think you are safe from work-related injuries because you have a desk job, you may want to rethink that position. According to a Time magazine report, the world’s number one cause of work disabilities is low back pain and sitting at a desk all day is a top cause of low back issues.
The National Institute of Neurological Disorders and Stroke reports that Americans spend tens of billions of dollars each year on medical treatment for low back pain. Even those people who exercise before or after work suffer from higher rates of chronic back pain issues if they sit at a desk for hours at a stretch each day.
While you and your employees probably have no way to change the fact you have to sit at a desk for hours straight, learning how to sit at a desk the right way can help reduce the risk of ‘desk related injuries’ significantly.
If your work involves sitting a lot and using a computer, here are some tips to help you learn how to sit at a desk correctly. As they are useful for everyone, share them with your employees too.
Support your Back
You can reduce your risk of back pain by adjusting your chair so it properly supports your lower back.
A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so you can change the height, back position and tilt.
Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary.
Adjust your Chair
Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.
Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint.
Rest Your Feet on The Floor
Place your feet flat on the floor. Don’t cross your legs, as this may contribute to posture-related problems.
Position Your Screen at Eye Level
Your screen should be directly in front of you. A good rule of thumb is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.
To achieve this, you may need a monitor stand. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.
Using Your Keyboard the Right Way
Place your keyboard in front of you when typing. Leave a gap of about 4 to 6 inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing.
Keep your arms bent in an L-shape and your elbows by your sides. Some people benefit from using a wrist rest to keep their wrists straight and at the same level as the keys.
Keep Your Mouse Close
Position and use your mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending. If you’re not using your keyboard, push it to one side to move the mouse closer to you.
Avoid Screen Glare
Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of the screen so you know what’s causing it.
Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows.
Adjusting the screen’s brightness or contrast can make it much easier to use.
Working with Glasses On
People with bifocal glasses may find them less than ideal for computer work. It’s important to see the screen easily without having to raise or lower your head.
If you can’t work comfortably with bifocals, you may need a different type of glasses or to consider opting for contact lenses instead. Consult your optician if in doubt.
Make Objects Accessible
Position frequently used objects, like your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
Avoid Phone Neck
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
Take Regular Breaks
Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable.
Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.