Whether you’re answering emails or crafting spreadsheets, hunching over your keyboard can leave you with a sore back, stiff neck, and aching shoulders. Fortunately, there are some easy fixes to help ease those desk job pains and improve your posture.
First, let’s talk about your chair. Your chair is your foundation, and getting it right is key to improving your posture. Adjust your chair height so your feet rest flat on the floor and your thighs are parallel to the ground. If your chair has lumbar support, adjust it to fit the curve of your lower back. This helps maintain the natural curve of your spine and reduces strain. If your chair lacks lumbar support, consider investing in a lumbar cushion or rolled-up towel to place in the small of your back.
Now, focus on your screen. Position your monitor directly in front of you, about an arm’s length away, with the top line slightly below eye level. This setup encourages a straight neck posture. If you use a laptop, consider raising it on a stand or stack of books to achieve the correct height. Additionally, use a separate keyboard and mouse whenever possible, so you can keep your laptop at a comfortable distance.
Good posture also extends to your arms and hands. Position your keyboard and mouse so that your elbows are bent at a 90-degree angle, with your arms close to your body and your wrists straight. This reduces strain on your wrists and shoulders. If you frequently use a phone for work, avoid cradling it between your ear and shoulder. Instead, use speakerphone, headphones, or a headset, and keep your hands and wrists relaxed.
Remind yourself to sit tall throughout the day. Imagine a string pulling you upwards from the crown of your head, elongating your spine and neck. Roll your shoulders back and down, and keep your chest open and relaxed. This tall, proud posture not only looks better, but it also helps alleviate strain on your spine and the surrounding muscles.
Move throughout the day to keep your body active and engaged. Get up and walk around, even if it’s just to grab a glass of water or do a few stretches at your desk. Consider setting a timer to remind yourself to move every 30 minutes to an hour. There are also standing desks and treadmill desks available if you want to take it a step further.
Incorporating strength-building exercises into your routine can help improve your posture and reduce pain. Focus on exercises that target your core, back, and shoulder muscles. Yoga and Pilates are excellent options, as they emphasize core strength and stability, while also improving flexibility.
Lastly, be mindful of your posture when you’re not at work. Slouching on the couch or hunching over your phone can undo the good work you’re doing at your desk. Practice good posture whenever you can, and your body will start to naturally adopt these healthier positions.