Workplace Ergonomics 101 – Your working posture
With an increasing number of jobs requiring you to sit in front of a computer for long periods of the day, it is important to address your working posture to protect your spinal health.
Here are a few simple adjustments that you can make to your workstation to help improve and protect your spinal health. Start with:
- Adjusting your seat height so that your forearms can rest comfortably on the desk with your elbows at a 90-degree angle.
- Support your lower spine with the lumbar support of the chair sitting in the curve of your lower back.
- Have the screen/monitor sitting at a suitable height to prevent pushing your chin forward or having to look down to see the screen. (At a minimum, the bottom of the screen should be at eye level or slightly above).
- Where possible, try to have documents resting on an angled stand rather than sitting on the desk. This will prevent hunching over to read.
- Remember to take short breaks throughout the day. Stand up and stretch, this will assist in managing any lower back pain.
These are just a few strategies to prevent postural issues or spinal pain, our physiotherapists can offer further advice specific to each individual’s needs.
We also offer workplace ergonomic assessments, where our therapists will come to your work and assess your workstation. For more information, or to make a booking, phone one of our friendly staff on 5495 3255.
Below is an example of correct work posture: