Spending long hours at a desk can affect your posture and overall health. Poor posture can lead to discomfort, neck pain, back strain, and even long-term musculoskeletal issues. Luckily, a few simple adjustments to your workspace and daily habits can make a difference.
Adjust Your Chair and Desk Height
The foundation of good posture starts with your seating position. Ensure your chair is at the right height so your feet rest flat on the floor and your knees are at a 90-degree angle. Your hips should be level with or slightly higher than your knees. Adjust the backrest to support your lower back, ideally following the natural curve of your spine.
Monitor Placement
Your computer monitor should be at eye level, approximately 45–60 cm from your eyes. The top of the screen should be at or just below your eye level when you’re sitting upright. This prevents you from straining your neck by looking up or down for extended periods. If you’re using a laptop, consider elevating it on a stand or using an external keyboard and mouse to keep your body aligned.
Keyboard and Mouse Position
Position your keyboard and mouse so your elbows remain close to your body and bent at about 90 degrees. Your forearms should be parallel to the ground, and your wrists should be straight, not bent up or down. Keeping your arms in a neutral position reduces the risk of developing repetitive strain injuries like carpal tunnel syndrome.
Take Regular Breaks
Even the best ergonomic setup won’t prevent all the negative effects of sitting for long periods. Aim to take short breaks every 30 to 60 minutes. Stand up, stretch, and walk around for a few minutes. This helps relieve muscle tension and encourages circulation, reducing the risk of stiffness and discomfort.
Mind Your Posture Throughout the Day
When seated, keep your shoulders relaxed and avoid slouching. Sit back in your chair with your back supported, and avoid leaning forward or rounding your shoulders. Position your computer screen directly before you to avoid twisting your neck. Practising mindful posture throughout the day can greatly reduce strain on your back, shoulders, and neck.
Small Changes, Big Impact
Improving posture at work doesn’t require drastic changes—small adjustments can lead to big improvements in your comfort and health. By optimising your workspace, incorporating regular breaks, and maintaining mindful posture, you can work more efficiently while protecting your body from unnecessary strain.
Take a moment today to check your posture and make adjustments where needed. Your body will thank you!