A large majority of the populace have sedentary jobs, meaning that they spend the majority of their day sitting. We sit doing paperwork or working on a computer. Sitting in one position for an extended amount of time can cause damage to your spine and health.
Making your workspace ergonomically friendly can be a challenge. Here are some ways to create a positive work environment for you and your health.
The Standing Desk
These desks are designed to be raised and lowered so that you can achieve the perfect height. Standing at a desk will not only prevent you from slouching but it will boost your productivity. When you stand, your blood has an opportunity to flow unhindered. That undisturbed flow can provide additional oxygen to your muscles and brain, allowing you to think clearer.
Standing desks also promote good spinal alignment. When positioned correctly, you are able to work on a laptop or monitor by looking directly ahead. This encourages our necks to sit in a neutral position. When we are standing, looking directly ahead with a neutral spine, it allows our neural pathways to be free to work correctly.
Sitting at a Desk
So you aren’t able to get a standing desk. That’s fine. We have to make your current workstation as ergonomically friendly as we can.
Fix your monitor
When you are looking at your monitor, are you looking down? If so adjust your monitor so that it is at a height where you are looking at it straight on or elevated.Working on a laptop? Set it on a couple of books or a raised shelf and use a separate mouse and keyboard.
Get a chair that promotes good spinal alignment.
There are a couple of options here. You can invest in an ergonomic chair, sit properly or get a large ball.
The ergonomic chair. When sitting in an ergonomic chair you want to make sure that you are sitting all the way back in the seat so that your back is flush with the chair back. This will allow you to sit in correct alignment.
Can’t afford an ergonomic chair and your boss won’t buy you a new one? Buy a big ball. Sitting on a ball will not only help you strengthen your core but it promotes good spinal alignment because the minute you begin to slouch, the ball reacts and you will find yourself slipping off or you can sit on the edge of the chair you have and pull your shoulder blades back. Doing this forces you to think about your posture and work on your core at the same time!
Make sure that you get up every 20 minutes.
If you have a job where you are sitting, make sure that you’re getting up every 20 minutes. It will help promote blood circulation and give you an extra boost of energy when you feel like you’re going to fall asleep.
No matter what your work situation is, it’s important to take care of yourself and create an environment that promotes health and wellness. Taking control of your workstation and making it more ergonomic will help increase your productivity and improve your quality of life.
Want more tips on how to create a more healthy workspace? Ask Dr. B at [email protected]