As more and more of us are spending extended periods of time sitting at a desk, it’s important that we maintain proper posture to prevent discomfort, pain and injury.

In this article, we’ll be showing you how to maintain good posture while working at your desk, with a variety of helpful tips and techniques, along with images and videos to help you along the way.

Adjust your Chair Height

The first step to maintaining good posture is to adjust the height of your chair to ensure that your feet are flat on the floor. This helps to evenly distribute your weight and reduce the strain on your lower back.

If your chair is too high, you’ll find yourself hunching your shoulders up towards your ears to compensate, which can lead to tension and pain in your neck and shoulders.

If your chair is too low, your knees will be too high, which can cause discomfort after a while.

Adjust your chair height so that your hips are level with or slightly higher than your knees, and your feet are flat on the floor. This will allow you to keep your shoulders relaxed and avoid putting unnecessary stress on your lower back.

Use a Lumbar Roll

A lumbar roll is a small cushion that supports the natural curve of your lower back. It can be placed on the small of your back while you’re sitting, helping to keep your spine in alignment and reducing the strain on your lower back.

This is especially important for those who sit for extended periods of time.

There are different types of lumbar rolls available on the market, or you can make your own by rolling up a towel or cushion into a tight roll.

Position the lumbar roll at the natural curve of your back, and adjust until it feels comfortable and supportive.

Adjust your Computer Screen Height

The height of your computer screen can also have an impact on your posture. If your screen is too low, you’ll tend to tilt your head forward, which can lead to strain and discomfort in your neck and shoulders.

Place your screen at eye level, with the top of the screen just below or level with your eyebrows. This will help to keep your head in a neutral position and reduce the strain on your neck and shoulders.

Take Regular Breaks

If you’re sitting in the same position for long periods of time, it’s important to take regular breaks to stretch and move around. This helps to prevent stiffness and promote circulation, reducing the risk of discomfort and pain.

Try to take a break every 30-60 minutes, even if it’s just a quick walk to grab a glass of water. Stretch your legs, arms and neck, and take some deep breaths to help refresh your mind and body.

Keep your Keyboard Close

Position your keyboard so that it’s close to your body, with the edge of the keyboard no further than 10cm from the edge of your desk.

This helps to reduce the strain on your neck and shoulders, as well as preventing your wrists from having to bend awkwardly.

When typing, keep your wrists straight and your elbows close to your body. This helps to reduce the risk of developing repetitive strain injuries such as carpal tunnel syndrome.

Use a Headset

If you spend a lot of time on the phone, using a headset can help to reduce the strain on your neck and shoulders. Holding a phone between your ear and shoulder can cause tension in your neck and shoulders, leading to discomfort and pain.

A headset allows you to keep your head in a neutral position, reducing the stress on your neck and shoulders. It also frees up your hands to type or write while you’re on the phone.

Keep Hydrated

Drinking plenty of water throughout the day can help to reduce stiffness and promote circulation. It also helps to keep you alert and focused, which can improve your productivity and reduce the risk of discomfort and pain.

Try to drink at least 8 glasses of water a day, and remember to take regular breaks to refill your glass and stretch your legs.

Exercise Regularly

Regular exercise can help to improve your posture, strengthen your muscles and reduce the risk of discomfort and pain. It can also help to reduce your stress levels and improve your overall health and wellbeing.

Try to incorporate some form of exercise into your daily routine, whether it’s a brisk walk during your lunch break, a yoga class after work, or some gentle stretches before bed.

Conclusion

Maintaining good posture while working at your desk is essential for preventing discomfort, pain and injury.

By following the tips and techniques outlined in this article, you can reduce the strain on your neck, shoulders and lower back, and improve your overall health and wellbeing.

Remember to take regular breaks, stretch and move around, and keep hydrated throughout the day. Exercise regularly and use a headset if you spend a lot of time on the phone.

With these simple changes, you can work comfortably and productively, without having to suffer from discomfort or pain.