The common belief is that desk job means you are resting all day so there won’t be any health issue, while in fact, 5 out of 10 people are suffering from joint pains caused either by sitting in front of the computer screens for prolonged hours or by other work-related incorrect postures. Bad posture, especially when it is repetitive, is likely to cause joint pains,” says Dr Suad Trebinjac, MD, Dubai Physiotherapy and Rehabilitation Centre.
And with all the slouching and sitting at your desk, it’s not just the back that is at stake, your entire health is at risk with the habit of poor posture which you can make it right by following these simple posture tips;
Tip 1 – Make the chair right
If your company supplied you with a crappy office chair that is destroying your spine, demand for a change. When you finally find the one, adjust its height such that your feet stay flat on the floor and your knees equal or slightly lower than, your hips. Push your hips as far back as you can and ensure your upper and lower back are supported. Add an extra support of inflatable cushions or small pillows if necessary. And most important of all, keep switching positions.
Tip 2 – Adjust your keyboard
Keep your keyboard close and positioned directly in front of your body for the correct typing posture. Adjust the height of your keyboard to relax your shoulders. Keep elbows in a slightly open position (100° to 110°), and your wrists and hands straight. Use mouse pads and wrist rests for further support. However, don’t use wrist rests while typing
If your company supplied you with a crappy office chair that is destroying your spine, demand for a change. When you finally find the one, adjust its height such that your feet stay flat on the floor and your knees equal or slightly lower than, your hips. Push your hips as far back as you can and ensure your upper and lower back are supported. Add an extra support of inflatable cushions or small pillows if necessary. And most important of all, keep switching positions.
Tip 2 – Adjust your keyboard
Keep your keyboard close and positioned directly in front of your body for the correct typing posture. Adjust the height of your keyboard to relax your shoulders. Keep elbows in a slightly open position (100° to 110°), and your wrists and hands straight. Use mouse pads and wrist rests for further support. However, don’t use wrist rests while typing
Tip 3- Set your screen well
Desktop or laptop, screen settings is important to avoid neck pain later. Centre the position of your screen such that you can look straight ahead and your neck remains in a neutral and relaxed position. Set your laptop table and adjust its monitor accordingly and for desktop, position the top of the screen approximately 2-3” above seated eye level. Keep a distance of an arm’s length from your screen and adjust the brightness or use optical glass glare or light filters to avoid the glare. Set curtains or blinds as and when required. By doing all this, your eyes, spine, back, shoulders and neck will thank you for sure.
Desktop or laptop, screen settings is important to avoid neck pain later. Centre the position of your screen such that you can look straight ahead and your neck remains in a neutral and relaxed position. Set your laptop table and adjust its monitor accordingly and for desktop, position the top of the screen approximately 2-3” above seated eye level. Keep a distance of an arm’s length from your screen and adjust the brightness or use optical glass glare or light filters to avoid the glare. Set curtains or blinds as and when required. By doing all this, your eyes, spine, back, shoulders and neck will thank you for sure.
Tip 4 – Move around
No one will throw you out of job for moving around in office for a little. Hence, adjust your work and breaks such that your job and your health, both won’t get affected. Get up to do something, stand when possible. Set reminders to take breaks and stay away from your computer during lunch.
No one will throw you out of job for moving around in office for a little. Hence, adjust your work and breaks such that your job and your health, both won’t get affected. Get up to do something, stand when possible. Set reminders to take breaks and stay away from your computer during lunch.
Tip 5 – Stretch, exercise, massage
Cover your eyes with your palms for 10-15 seconds, look away to greens and blink often to avoid eye fatigue. Do some simple desk exercises, back stretches, shoulder rolls, neck rolls, or twists as and when you can. Uncross your legs and use a footrest if your feet dangle. Carry your handy electrotherapy device to stimulate blood flow and for instant pain relief of any kind.
Cover your eyes with your palms for 10-15 seconds, look away to greens and blink often to avoid eye fatigue. Do some simple desk exercises, back stretches, shoulder rolls, neck rolls, or twists as and when you can. Uncross your legs and use a footrest if your feet dangle. Carry your handy electrotherapy device to stimulate blood flow and for instant pain relief of any kind.
Conclusion
Maintain better posture, stay hydrated, avoid junks and eat right, breathe well, avoid work stress, relax, meditate, laugh and stay healthy and happy!
Maintain better posture, stay hydrated, avoid junks and eat right, breathe well, avoid work stress, relax, meditate, laugh and stay healthy and happy!
