Maintaining good posture whilst sitting at your desk might seem like a small thing, but it’s a game-changer for how you feel throughout the day, whether you’re working from home or in the office.
According to Fellowes, 81% of UK office workers spend between four and nine hours each day sitting at their desks. That adds up to an average of 67 whole days spent sitting each year! With so much time spent sitting in a chair, keeping your posture in check has never been more important, as it not only protects your body from long-term strain, but also boosts comfort and focus.
We spoke to Anna Donnelly, Health and Safety Consultant at GH Safety Limited, about the changes you can make to improve your posture at work and positively impact your workday. Here are her top tips…
1. Make sure you have a suitable chair
It may sound simple, but step one is finding a chair that loves your posture as much as you do!
Look for a chair that adjusts to fit you and make sure to consider things like adjustability, so that you can customise your chair to your body shape, and that the seat depth and width is deep enough to support your thighs and wide enough for your body size.
Think Goldilocks, but with seat depth, width and height. Your back will thank you!
2. Adjust your chair height for comfort
Got your chair sorted? Now it’s time to adjust it in a way that works for you.
To ensure you are at the correct height, make sure your arms are at a 90-degree angle when typing, it should feel like you’re playing the piano (with a slight gap between your wrists and the desk)! Your knees and hips should be aligned when seated, there should be a gap between the chair and the back of your knees and if your feet don’t touch the floor, use a footrest for extra support.
3. Perfect your desk setup
Let’s talk screen time! You need to make sure your monitor is about arm’s length away and the top of the screen is at eye level.
Position your keyboard about an inch from the front edge of your desk as any further, and you may find yourself hunching forward to type. If you use a laptop, use a separate mouse and keyboard to allow for better posture. Bonus tip: Posture correctors like laptop and monitor risers can also help keep your screens at the right height, which promotes better alignment for your posture.
4. Two screens? Double the fun!
If you’re using two screens, make sure they act like twins by placing them at the same height and right next to each other. This will help you avoid any awkward neck twisting throughout the day. If you’re using both screens a similar amount, position yourself in the middle for the best viewing experience.
5. Take a two-minute break every hour
It’s easy to get caught up in work, but don’t forget to move! Take a quick two-minute break every hour to stretch, walk around, and keep the blood flowing.
It’ll do wonders for your posture and give your eyes a break too. Pro tip: set an alarm to remind you to stretch, take a walk around the office, or go grab a cuppa!
6. And don’t forget those longer breaks too!
Remember to step away for a longer break as well. Use this time to get some fresh air or get active, which all helps with posture.
There are plenty of spots around Wellington Place to stretch your legs, including lots of lovely walking routes, or take part in a fitness class like Pilates, Zumba, and Yoga, perfect for a break before, during, or after your workday.
7. Keep things within reach
Keep your back happy, and make your life easier, by keeping your most-used items close by. Place your phone, mouse, notebook, and yes – even your coffee – within arm’s reach to avoid unnecessary stretching.
8. Speak up about any issues
If something’s not quite right with your setup, don’t suffer in silence. Have a chat with your manager. Your workspace should work for you, and sometimes a quick one-on-one assessment can make all the difference in turning your desk into something more comfortable.
If you’ve any questions about the above or even your workplace set up in general, you can get in touch with Anna over email – anna@ghsafety.co.uk
