Improve Your Posture

What type of chair should I use in the office?

In the ideal world, each of us would have an ergonomic chair suited to our own body. But the reality is, most people who work in offices have to use whatever chair the company provides. Generally, you will be able to adjust the height of the chair and the armrest, if your chair has arms. If the chair has a backrest, it may or may not fit your back (if it doesn’t, it’s better to sit forward of the backrest and not slump back into it.

If you work from home or own the company and are in the position of purchasing your own chair, let cost and comfort be your guide. See the tips below on how to sit in a chair, then try out the chair you’re thinking of buying to see if you can comfortably sit while maintaining good posture. Pay attention to cushioning and fabric, particularly if you are going to spend long hours at your desk.

If you’re like most of us and don’t have the best possible chair, pay particular attention to how you’re sitting and remember to take frequent breaks--stand up, move around, do some simple exercises--to avoid neck, shoulder, and back pain.

Prevent Neck and Shoulder Discomfort

Now that we know some causes of neck and shoulder pain at work, let’s discuss some ways to prevent this discomfort:

Make sure your monitor is properly positioned: eye to screen distance should be at least 25" or  more; you should be able to see all the text/images on the monitor while keeping your head straight--no tilting or twisting.

· Instead of straining to read what's on a computer screen, increase the font size or zoom in on the text.

· Instead of turning your head and/or looking down at papers on your desk, buy a copy holder. and place it so that papers are at eye level.

· Place the copy holder next to the monitor so that papers are at eye level. If you have to tilt your head to read, your copy holder is probably not placed correctly.

· Take frequent breaks. Set "reminders" that signal you to stand up and walk around or stretch every 15-30 minutes. 

· Relieve muscle tension and increase circulation of blood and oxygen to the brain by doing neck and shoulder exercises periodically

Causes of Neck and Shoulder Discomfort

Neck and shoulder pain are a leading cause of workplace aches according to a recent survey conducted by Posture-cize on workplace wellness. Here are some causes of neck and shoulder discomfort.

· When your head remains in a fixed position for long periods, the muscles around the neck and shoulders may contract. This may cause discomfort or fatigue because your muscles need to breathe--that is, they need to both contract and release--to promote circulation.

· Straining forward to read small print or constantly looking from your screen to papers on your desk may create a greater load on your neck and upper back muscles, leading to discomfort.

· Stress may also cause tension in the neck and shoulders, leading to decreased circulation in these areas, pain, and discomfort.

· Poor posture can accelerate the wear and tear on our muscles, bones and tissues as we age, causing pain and limiting our ability to do daily tasks .

Sitting Correctly Helps Your Posture

Many of us spend a large part of our day working in the office.  Sometimes we experience aches, but do nothing about it.  Over time, small aches can grow into big pains, and even injury.  This is why it is so important to be aware of how you feel when you are sitting at your desk. An ache may be your body’s way of alerting you that you are not sitting correctly. 

Your body is built to support its own weight, but often we have to help it along. When sitting, keep your shoulders down and back, elbows relaxed at your sides, and feet fully supported by the floor or a foot rest. Knees should be about the same height as the hips. Don’t hunch or lean over to reach your keyboard. You’ll disturb your natural alignment and put pressure on your spine and neck.