How to Set Up Your Desk for Better Posture
(Credit: Adobe Stock)
Working in an office is hard on the body. Learning how to set up your desk for better posture, though, is one way to mitigate long-term aches, pains and injuries from occurring. This article will give you some simple tips to help optimize your office layout for increased productivity, less discomfort, and better days ahead at the job you may or may not want to be working at!
Long-Term Effects of Poor Posture
While the day-to-day soreness might not be too extreme, it’s the cumulative effects of sitting that can really cause problems in the human body. If you don’t think good desk ergonomics are important, consider the following.
Back & Neck Pain
Both the back and neck are put under huge amounts of sustained stress and pressure with a hunched over forward posture. When in pain, these areas are some of the most debilitating, causing a host of other issues and limitations in the body that are guaranteed to affect every other part of your life.
Poor Breathing Mechanics
Not only does your diaphragm have no space to move (it is in fact discouraged from moving with a poor seated posture), your neck muscles, which are usually secondary respiratory muscles, get extremely overworked trying to pick up the slack. Chronic tension headaches and insufficient oxygen intake are the likely results.
Decreased Flexibility & Mobility
If you’re sitting, you’re not really moving. The odd reach of the arm, crossing of the ankles and swivel in the chair—it’s not enough. Without practice, your body loses its ability to move in a way that’s optimal. Because you no longer spend time in extended ranges of motion, your body dispenses with flexibility and mobility in exchange for making you better at sitting in a chair.
Digestive Issues
Have you noticed the tummy grumbling more lately? Having to strain a little harder than usual in the bathroom (sorry)? It could very well be due to your posture. Extended periods of sitting discourage something called motility, which refers to the muscle contractions that move food through the intestines. Bad motility equals bad digestion, and all the fun that comes with that!
(Credit: Adobe Stock)
How to Set Up Your Desk for Better Posture
So, then—let’s get into it! Decreasing the likelihood of the aforementioned things from occurring could be as simple as making some slight modifications to your current setup. We take all the common components of an office workstation into account to help you set yourself up for success.
Chair
- Choose a chair that is comfortable for your body
- Find one that swivels to allow for some movement variation throughout the day
- Adjust the height so your legs are at a 90° angle with your feet flat on the floor
- The chair should support your whole spine, but specifically your lumbar (low back) region
- Armrests should allow your shoulders to relax with elbows at approximately 90°
Desk
- Desk should be high enough to where when you’re typing or using the mouse your elbows remain at approximately 90°
- Keyboard and mouse should be directly in front of you so you don’t have to reach for them
- Consider investing in an ergonomic keyboard and mouse for better hand/wrist positioning
Monitor
- Place about an arm’s length away and so that the top of the monitor is at or just below eye level
- If you’re using dual/tri-monitors, place them equal distance away from you with a slight inward turn
- Adjust the screen settings to night-shift or otherwise dimmed lighting to avoid eye strain
Other Considerations
- If you’re on the phone a lot, use wireless headphones (AirPods or otherwise) to keep your hands free and avoid shrugging of the shoulders
- Use the 20-20-20 rule (every 20 minutes take a 20 second break and look at something 20 feet away) to avoid drifting into bad posture due to eye strain
- Implement a foot rest if you can’t find the right balance between desk and chair height with a given setup; use it to adjust your legs/feet into the positions aforementioned above
- Take frequent movement breaks throughout the day to boost your mood through improved circulation and less muscle tightness
(Credit: Adobe Stock)
Taking Care of Your Body With ReverseSit
A good desk setup can only get you so far—you’re still sitting at the end of the day, after all. The damage this does to your body can become harder and harder to unwind…which is why we invented ReverseSit.
ReverseSit is an all-inclusive online training platform and mobile app designed to help you reverse the effects of sitting, and all in the comfort of your own home! Complement your new office layout with a gentle, rehabilitative stretching and exercise-focused program to get you feeling better than ever before. Sign up for a 7-day free trial by clicking here!
Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist