How to sit at a desk with good posture
Sep 11, †Ј How do you ergonomically sit at a desk? Your elbows, knees, and torso should be at 90 degrees; feet should be flat on the floor, monitor should be a distance from your eyes that's the same size as the screen. Start investing in an ergonomic chair, a desk that can be adjusted to keep you standing or sitting, whichever you prefer, a good monitor, office essentials and accessories, and other things you need to complete the setup.
Ford, E. International Journal of Epidemiology; 41 5 : Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Hamilton, M. Diabetes, ; 56 11 : Sitting time and mortality deek all causes, cardiovascular hoe, and cancer. Katzmarzyk, P. Not to mention, sitting for long periods of time can cause your muscles to become inactiveand has you burning one calorie a minutea third of what it would be if you were walking.
Lengsfeld, M. Looking down at your screen puts excess strain on your neck, which leaves you vulnerable to injuries such as cervical disc herniationcervical strainsand headaches. Stacking books under your monitor is a simple trick if you need to raise your screen to be at eye level. And if you happen to be a multi-monitor worker, make sure what happens if i stop taking antibiotics early apply this tip to the monitor you use the mostЧthe last thing you want is an injury from looking sideways all day.
Instead of cesk your body to overwork and be in an uncomfortable positionkeep these must-use items within a foot. When your arms are stretched and extended, your shoulders actually start to rotate forward, causing you to lose strength eryonomically your upper back. To avoid shoulder injuries and chronic upper back painkeep your arms at a comfortable degree angle in a nice, neutral resting position.
You want your back to be comfortable and supported, with a small curve in the lumbar spine where your natural lower back or lordotic curve is. Pillows and jackets are the perfect solution to such a problem. Even little ergnoomically keeping your legs crossed all day longЧcan lead to chronic pain.
While seated, you never want to be reaching or leaning forward. Little changes to your posture matter. Bad sitting habitsЧfrom slouching to crossing your legsЧcan lead to serious injuries and chronic pain. Try slowly incorporating these changes i. You better believe your body will thank you. Share on Pinterest.
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How and when to change it up
A comfortable work space can help you feel your best. Give your sitting work area a makeover with this visual guide to office ergonomics. If you sit behind a desk for hours at a time, you're not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics Ч including correct chair height, adequate equipment spacing and good desk posture Ч can help you and your joints stay comfortable at work.
Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics. Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor.
Adjust armrests so your arms gently rest on them with your shoulders relaxed. Keep key objects Ч such as your telephone, stapler or printed materials Ч close to your body to minimize reaching. Stand up to reach anything that can't be comfortably reached while sitting. Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.
Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard.
If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck. If your chair is too high for you to rest your feet flat on the floor Ч or the height of your desk requires you to raise the height of your chair Ч use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead.
Under the desk, make sure there's clearance for your knees, thighs and feet. If the desk is too low and can't be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can't be adjusted, raise your chair. Use a footrest to support your feet as needed. If your desk has a hard edge, pad the edge or use a wrist rest.
Don't store items under your desk. Place the monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard.
If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side. Mayo Clinic does not endorse companies or products.
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This content does not have an Arabic version. See more conditions. Request Appointment. Healthy Lifestyle Adult health. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Office ergonomics: Your how-to guide A comfortable work space can help you feel your best.
By Mayo Clinic Staff. Show references Workstations components Ч Monitors. Occupational Safety and Health Administration. Accessed March 17, Workstations components Ч Telephones. Workstations components Ч Desks.
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