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How to Drastically Improve Your Desk Posture

How to Drastically Improve Your Desk Posture

Posted by Uncaged Ergonomics on 29th Jan 2021

Sit up straight, keep your chin down, and stop slouching! Having poor posture has a surprising effect on your overall health and general aesthetic.

Nearly 70% of all office workers and students will inevitably experience back pain (spinal pressure and nerve impingements included) attributed to inadequate posture practices. In severe cases, slouching over a desk can result in a hunchback.

Before you're forcibly elected the next bellringer of Notre Dame, read these tips to fix your desk posture.

Listen to Your Body

Listening to how your body responds to postures will dramatically help. Depending on how you're situated at the desk, discomforts in your body are an indication of poor posture. You should not ignore these signs, as they'll eventually lead to lasting issues.

Make notes of where your discomfort resonates. These are the areas that need to be examined and fixed.

Sit up Straight

A lot can be done by correcting your sitting position. Maintaining a neutral spine while in your office chair should be your first correction. Hunching, or having a curvature in your back, isn't a natural position, especially for extended periods.

Try to practice the "Right Angle" rule of thumb for sitting. The name implies for you to sit a fashion that creates 90-degree angles. Your hips, knees, and ankles should all form right angles with their respective ligaments.

Don't slink away into your seat; this is a major offense. Make sure your equipment is aligned properly, as well.

Create a Station Conducive for Desk Posture

Sometimes, it's not you, it's your desk. Creating a work area that's friendly on your back is just what the doctor ordered.

First, let's look at the bad:

  • Sitting on your laptop in bed for a long time
  • Keeping your monitor at improper angles or distances
  • Having a desk that's too low or too high
  • Sitting in a chair without proper support

These are the main culprits that'll hurt you in the long-run.

Students that sit in their bed to study should consider a proper work station. There's no way to maintain a neutral spine.

Monitors should be about a foot and a half away from you and leveled just below your eye-level. Otherwise, it'll result in head tilting, which disobeys the "Right Angle" rule.

Having the right equipment is also pertinent. A desk too high or too low will create a strain on your joints and neck, which your back naturally compensates for.

Take a Break

Often neglected, but something that's imperative: taking a break. Get up from your work and stretch those muscles. You weren't designed to slog away on the computer all day.

Stretching and relaxation are just as important as proper posture.

A Better Life

Poor posture devastates those that sit for work or school. It will eventually lead to back problems and other spinal injuries.

To circumvent this, learn how to sit properly with a neutral spine. This can be done with a proper workstation. Also, don't forget to stretch!

If you'd like to learn more about fixing your desk posture, reach out, and talk to us