When it comes to office ergonomics, prevention is the key to avoiding injuries. In fact, over time, bad posture at work can have a negative effect on your health. Although working at a desk seems like it is a low risk activity, you should still adopt good habits when it comes to your posture to avoid any unpleasant surprises in the future.
Brigitte Sauvageau, an occupational therapist with Clinique GO™, shares her tips to help office workers adopt the right posture.
Why is it so important to have a good posture at work?
I’ll never repeat it enough. Prevention is key because office workers are at risk of sustaining injuries that are hard to heal. That’s why you should adopt a good posture at work to avoid putting unnecessary stress and pressure on your body.
What’s your most important tip?
When I provide an assessment for an office worker, the first thing I look at is the position of their feet. Their entire foot should rest flat on the ground, from toes to heel. In addition, their chair should be adjusted so as to follow the 90-degree rule: they should be able to sit in a position that creates a right angle between their thighs and calves and between their legs and feet.
Another important element is the position of their back. When you sit, your back should be straight and have the proper lumbar support. If your chair doesn’t have lumbar support, you should add a round cushion that supports the lower part of your back when you’re sitting. There are many different kinds of lumbar support cushions and you can pick the one that is tailored to your own lumbar arch (the curved part on your lower back) for optimal comfort. With the right support, your back will stay straight without too much effort on your part. Once again, you need to follow the 90-degree rule so your chest and thighs form a right angle when you’re sitting.
How should arms be positioned?
When facing your desk, the elbows must be bent at a right angle. Your desk should be at the same height as your hands and arms so make sure to adjust the armrests of your chair as needed. That way, your shoulders are relaxed and you won’t put any undue strain on them.
Your wrists and hands should simply be in a neutral position. Wrists should never be bent backwards, whether you are typing on your keyboard or using your mouse. If needed, you can place a wrist rest in front of your keyboard or mouse.
How should the computer be set up? What if it’s a laptop?
The keyboard and mouse should be set up so your arms are in the proper position. The screen should be about 70 cm away from your eyes, which should be level with the upper third of the monitor to avoid straining your neck.
If you have a laptop, you should use an external monitor as well as an external keyboard in order to meet these positioning guidelines. These tips are particularly useful if you spend a lot of hours working on your laptop.
How should an office space be set up?
It’s important that all the equipment you frequently use is placed somewhere that’s easily reachable. The goal here is to avoid stretching your arms or back too often when reaching for an object.
Are there accessories that can help improve the ergonomics of an office space?
An office chair is the key element to good posture at work. Every part of your chair needs to be fully adjustable and it must have the proper lumbar support. That way, your entire body can be positioned in a way that respects the tips previously mentioned.
In some cases, a footrest can be useful if the person is too short to rest their feet flat on the ground. Moreover, if the monitor is too low, you can use a monitor stand.
What habits are important to adopt? And which ones should be avoided?
It’s important to frequently take a break and stand up. A simple way to do so is to get up and go get something to drink. This will allow you to stretch and release tension. Ideally, you should take a break once every hour. You can also stretch your neck by tilting your head forward and to the sides. Don’t forget to stretch your legs and back.
You should make sure to avoid hunching over your desk because this could lead to posture problems.
Why is it so important to follow the advice in this article?
Incorrect posture at work can lead to musculoskeletal injuries such as a tendinitis, pulled muscle, or tension in your trapezius. By following my tips, you’ll reduce the pressure placed on your body and lower your chances of hurting yourself.
Moreover, improper posture at work can lead to fatigue, which makes you more vulnerable to burnout. With the right posture, it’ll be much easier to execute your tasks!
Ms. Sauvageau’s tips are relevant for anyone working in an office. If you want to get an evaluation of your posture at your office, or if you want to provide your employees with a healthy work environment, call upon Clinique GO™’s workplace occupational therapy services.
It’s never too late to adopt a good posture at work!
Approuvé par Francis Desjardins
