Remembering a ton of posture tips during task filled work days can be tough, especially if you don't fully understand and value their importance. That's where we come in. Today on Ergonomics 101 we'll outline and explain the top office posture tips and their individual benefits to help you maximize comfort in the workplace. Enjoy!1.) Master Your Office Chair
First things first, you've got to master your office chair. If you don't take the time to understand your chair and its features, you'll likely be taking a "set it and forget it" approach to office comfort. Once you've memorized your chair's ergonomic attributes, you'll be ready, willing, and able to adjust at a moments notice to maintain perfect posture.
2.) Keep Back In Contact With Chair At All Times
Each time you lean away from your office chair, your back is paying the price. That's why keeping your back in contact with the chair at all times is so important. If you find yourself hunching forward and over the keyboard tray when typing, the only real support your getting is from the chair seat. This is one bad habit you've got to break. Adjust the back angle of your personal computer chair throughout the day to maintain constant contact at all times.
3.) Maintain Proper Feet Placement
Do you find yourself perching on the base of your chair when computing at your office desk throughout the work day? It's time to make a change. When you use the base of your chair as a foot rest, blood flow is significantly restricted. Over the long haul you'll be fighting fatigue and even cramping by maintaining this incorrect operating position. Alternatively, strive to keep your feet placed flat on the ground and facing forward for stability and good blood flow.
4.) Raise Computer Screens To Eye Level
Looking down at your computer screens to type is a big time no-no. It causes a lot of physical strain on the neck and spine in addition to visual fatigue. Thankfully, there's a quick fix! Raise your computer screens up to eye level with a stack of magazines, books, or even an shoebox. When funds permit, invest in a dual screen monitor mount that attaches to the desk to provide you with even more adjustment capabilities. Screen mounts were once thought of as luxury items, they're now the industry standard. As an added bonus, they'll also help you recapture a ton of usable desk space.
5.) Sit At The Correct Height
All too often workers find themselves working at the incorrect height. If you work in an environment with shared chairs, the first thing you should do is reach for the pneumatic height adjustment lever when you sit down. It should be located on the right side of your chair underneath the seat. Any basic ergonomic office chair manufactured after 1990 should come standard with this basic feature. Raise or lower your chair to where your thighs are resting flat across the chair and perpendicular to the ground. Doing so will ensure good blood flow while reducing the strain associated with extended sitting sessions.
6.) Keep Chair Arms At The Correct Angle
The arms of your office chair should be raised or lowered to the point where your forearms can rest flat without you have to hunch up or down to reach the pads. If your chair doesn't have adjustable arms, you should definitely consider upgrading. These days, fixed arm chairs are typically only relied upon in conference room environments where sit time is greatly reduced. Without the correct forearm and wrist positioning achieved from a task chair with adjustable arms you'll be more subject to common office epidemics like Carpal Tunnel Syndrome.
7.) Take Short Breaks
Even the best posture habits will break down if you sit for too long at a time. That's why healthcare professionals and top ergonomists suggest taking a 5 minute break about once every hour. Stand up from even the most high end ergonomic office chair to stretch and hydrate. Extended sits cause muscles to stiffen up. When this happens fatigue and pain become major productivity killers. If you can't find the time to break away from your workstation once every hour, consider investing in an adjustable height desktop riser that will allow you to work from both seated and standing positions.
