Good posture (along with chiropractic care) is one of the best ways to keep your spine in alignment. Having good posture helps prevent back pain, headaches, and neck pain. A lot of us spend the majority of our time at a desk at work or even at home. Here is a short step by step guide to make sure you have good posture at your desk!
- Your Chair- Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. Make sure your upper and lower back are supported for the curve in your spine. Use inflatable cushions or small pillows if necessary. Adjust the armrests so that your shoulders are relaxed.
- Your Keyboard- Position the keyboard directly in front of your body. Adjust the keyboard height so that your shoulders are relaxed, and your wrists and hands are straight. Wrist rests can help to maintain neutral postures and pad hard surfaces. However, the wrist rest should only be used to rest the palms of the hands between keystrokes. Avoid using wrist rests that are higher than your keyboard.
- Your Computer- Center the screen directly in front of you, above your keyboard. Position the top of the screen approximately 2-3” above seated eye level. If you have a laptop, a laptop stand to raise it will be beneficial to reduce neck pain.
- Take Breaks-
It is important to take short but frequent breaks from sitting at the desk. Taking breaks helps prevent your body from getting stiff and also gives your eyes a rest from staring at a computer screen. You can go for a stroll around the office, get a glass of water, take the long way to the bathroom, or say hi to a fellow coworker.