How to Set Up Your Office for Better Posture

By Brian Acton

The modern office job can be bad for your posture. When you’re sitting at your desk for hours at a time, you may start to hunch toward your computer screen, slouch in your chair, or exhibit other bad habits. Over time, poor posture can lead to neck and back problems, an increased risk of herniated discs, and decreased hip mobility. With some changes, you can optimize your office to promote good habits. Here are five ways to set up your office for better posture.

1. Get a Standing Desk - Depending on your employer, you might be able to request a standing desk for your workspace. These elevated desks allow you to comfortably stand up straight while you work. Some standing desks are stationary, while others can transition from sitting to standing. When you’re standing with your monitor at eye level, you’re less likely to hunch forward or lean back. And, you’ll be avoiding some of the other health problems that can result from sitting all day.

2. Adjust your Chair - Ergonomic office chairs can be adjusted to your specifications. You should invest in an adjustable ergonomic chair that provides proper lower back support. When you’re setting up your chair, make sure you can sit comfortably with your head facing forward, your elbows at a 90° angle, and your feet flat on the floor.

3. Adjust Your Screen - Once your chair is properly adjusted, where is your screen? If it’s too low, you may unconsciously hunch toward it. If it’s too high, you might be craning your neck or leaning back to get a better view. Adjust your screen so that you can comfortably view it at eye level without slouching, leaning, or hunching over.

4. Set a Reminder to Sit Properly - Proper desk posture involves sitting with your arms and shoulders back, your neck straight, and your feet flat on the floor. If you often catch yourself slouching, you should set a reminder to sit correctly. This could be a phone or desktop notification that will remind you to check your positioning on a regular basis.

5. Set a Reminder to Get Up and Move - Sitting for long periods of time is bad for your posture and many other areas of your health. If you can, you should get up to move on a regular basis - take a stroll at lunch, walk around your office, or just get up and stretch for a few minutes every hour or so. A periodic calendar reminder will help you remember to get some exercise. Sources:https://www.coreproducts.com/blog/2017/06/13/sedentary-office-jobs-are-impacting-our-health-in-a-big-way/ https://www.huffingtonpost.com/thomas-b-trafecanty/the-benefits-and-consider_b_9996782.html https://www.spine-health.com/wellness/ergonomics/office-chair-choosing-right-ergonomic-office-chair