Is your work posture breaking your back?
Posture is far more than looking poised and confident. Sitting or standing in the right position makes sure our bodies function correctly.
We spend a lot of time sitting at our desks every day, and while it may not look like it, it can wreak havoc with our bodies. Some of you may not realize how unfriendly your workspace is to your body, whilest others have already started experiencing repetitive strain injury (RSI) from an improperly set up desk. Here's how to set up a healthy, ergonomic workspace to keep you comfortable and injury-free. At the workstation
Take regular breaks from your workstation – at least every 30 minutes.
Vary tasks so you are not keying for extended periods of time.
Change your posture as frequently as practical.
Avoid eye strain when using the computer: focus on an object in the distance at least 6 metres every 10-15 minutes.
Take your lunch break away from your desk, preferably going for a walk outside for 15-20 minutes.
Make sure your chair is adjusted to support your lower back - use safe sitting posture.
Make sure that your chair is in good working order - do not use a chair that needs maintenance.
Learn to touch type (less repetitive movement for your neck).
Switch the computer mouse to the other hand regularly.
Place frequently used items near you.
Hips, elbows and knees should be at open angles (slightly more than 90 degrees).
Recline slightly to ease lower back pressure.
Thighs parallel to floor.
Ensure feet are flat on floor (or use footrest).
Sit about one arms-length from the monitor.
Position centre of screen at eye level – tilt the monitor upwards slightly.
Keep wrists in neutral position, not bent up or down.
Only use wrist rests while resting, not when typing.
Keep alphabetical section of keyboard centred to you.
So a few things to think about when your sitting at work next, remember, its not a bad posture thats a problem, its repetitive posture that causes the problem.
Habits are easy to form and hard to break.
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