Health – Re-learning to sit up straight

Many of us work in desk-based roles that require sitting at desks and workstations for prolonged periods.

The postures and practices that you adopt during the day can have a significant impact on your risk of developing pain, fatigue or stress, as well as physical and visual discomfort. Setting up your desk or workstation correctly is key to preventing these health issues.

Here are some guidelines to help set up a workstation that’s good for your body:

• Your chair should be at the height that allows your knees to be at the same, or just below, the level of your hip joint, with your feet fully supported on by the floor (or on a foot rest). The back of the chair should be positioned to support your lumbar curve, which is the part of spine around the waist level. Your backrest should be tilted so that you are in an upright seated position. If your chair isn’t ergonomic (fitted with curves), you can add a lumbar support cushion or seat wedge.
• If possible, adjust the height of the desk so that so your elbows are at 90° right angles, when you rest your hands on the desktop. Having the desk too high can lead to hunching of your shoulders.
• If the desk is at a fixed height and too low (your thighs are touching the underside of the desk and the angle at your elbows is greater than 120°), then consider installing desk raisers to achieve the correct elbow angle. If your desk is at a fixed height and is too high (your hands are above your elbows, with less than a 90° angle), then the optimal elbow position can be achieved by raising the chair height and installing a foot rest to support the feet. A standing desk is even better!
• Adjust the height of your computer screen, so that your eyes are level with the top of the screen. A common mistake is having the screen too low, causing us to slouch and roll our shoulders forward. This is our body’s way of compensating to get into the right position.
• Position the screen about an arm’s length away from where you are seated and ensure that there is no glare on the screen from overhead lighting or windows. If you don’t have a height adjustable screen, place phone books under the monitor to raise the height.
• Maintain good working posture by keeping your upper back and shoulders relaxed and your elbows close to your body. Maintaining the body in neutral positions while working reduces stress and strain on the musculoskeletal system.
• Take regular small breaks, hanging your arms down by your side and giving your hands a gentle shake for a few seconds to reduce tension and encourage circulation. Aim to do this every 15 minutes.
• Give your eyes a rest by looking away from the screen at distant objects. Take all your tea and meal breaks away from your desk.

An occupational therapist can come to your home or place of work to assess this for you, if you need further expert guidance.