Ergonomic tips to help improve your posture at work

Ergonomic tips to help improve your posture at work

Those of us who work at a desk all day know how our workstation can not only affect our physical health but also our productivity and effectiveness. Out posture is important in whatever we do, so let’s look at some cost-effective ways to help improve your posture.

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Do a workstation assessment

It is good practice to carry one a workstation assessment every year to check whether anything has changed. The purpose is to check that your monitor is at the right height, your chair correctly adjusted etc.

Other equipment

The workstation assessment should bring up any equipment requirements. If necessary, consider the type of mouse you are using and whether you need a wrist support or even an ergonomic keyboard. Some of these changes take a bit of getting used to, so see whether your employer can get them on a trial basis in case you don’t like them. Try them out for a few weeks before you give up on them.

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The right chair

Part of the assessment should be to check that you have the right type of operator chair for the work you do. Spine-health.com says that you should check the seat depth and width in addition to the height. This is particularly important if any of your employees are on the large side. If your feet are not flat on the floor when you are sitting, you should get a footrest. Good suppliers will have a large range of operator chairs to choose from and will help you to find the right one.

Practice a neutral posture

Self-care is all-important when working at a desk – the best operator chair in the world is no use if you are slouching at your desk. Make sure you keep your shoulders back and that your back is flat against the back of your chair. Ensure your monitor is high enough so that you can keep your head in a neutral position.

Stop and exercise

Finally, take time out – at least hourly – to do some stretches at your desk. Set yourself a reminder on your phone or activity monitor. You don’t need to do a full yoga workout; instead, completing a few simple stretches for a few minutes will help your back and neck. Remember to include your hands and wrists.

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