Neck and back strains are a common problem when sitting incorrectly at a desk for long periods. With agile working and the multiple options of sit-stand desks, laptops, desktops, even tablet working, there are certain ways to set up on each station that will minimise the chances of injury. Below are four quick tips that will help to maintain good posture, for all devices you use.
- Drop your hands on the desk and ensure your elbows are at a 90-100 degree angle. Adjust the height accordingly.
- Make sure your bottom is pushed to the back of the chair.
- Place your screen at eye level. The height and screen angle should be in easy view without bending or rotating.
- Bend your knees at a right angle so that they are equal to or slightly lower than your hips. Try to keep your legs uncrossed with feet flat on the floor.
- Place your screen at eye level. Elevate the screen if necessary and use a separate keyboard and mouse.
- Tilt the screen upwards slightly so you aren’t slouching or having to bend your neck.
- Use the largest screen as possible to reduce straining to see text on a small screen.
- Travel lightly. If you travel with your laptop between work and home, invest in duplicate power cords. Travel with a backpack with padded shoulder straps also and use both to distribute the weight.
- Alternate between sitting and standing. It is suggested to stand for every 1-2 hours of sitting.
- Have your elbows at a 90 degree position to the floor. The table height should be at or slightly below elbow length.
- Put the screen on a slight upward tilt (about 20 degrees) to ensure you are not looking down.
- Your rib cage should be above your hips so that you are not leaning backwards or forward
Laptop: https://www.spine-health.com/blog/10-best-laptop-setups https://www.nhs.uk/live-well/healthy-body/posture-tip-for-laptop-users/
Sit stand desks: http://workriteergo.com/facts-about-standing-desks/ http://www.posturegroup.co.uk/blog/benefits-of-sit-stand-desks-on-your-posture-and-work-health-and-wellbeing