The secret to a healthy mind and body is keeping consistent
blood flowing around the heart and through the brain. Most office jobs involve
sitting at a desk, which can keep you stagnant while evoking some discomfort.
That doesn™t always have to be the case for these kinds of jobs.
By creating these simple chances, you may be able to avoid
some health problems associated with seated work, such as neck and back pain
and sore wrists and shoulders, by using office ergonomics. Simple adjustments
to chairs, equipment, posture and other things can make all the difference for
a happier and healthier life.
You can protect your joints, reduce physical strain on your
body, and maintain your comfort level while working by using this approach.
Chair
Pick a chair that will help support your back. Make sure
your feet are flat on the floor by adjusting the chair's height. Or place your
thighs parallel to the floor by using a footrest.
If there are armrests on the chair, adjust them so that your
arms rest comfortably on them, your elbows are close to your body, and your
shoulders are relaxed.
Remember to relax your shoulders, as having them in an
uncomfortable position can cause tension and cause your muscles to tighten up.
This is something you want to avoid.
Standing desk
When you™re in the same position all day sitting down, you
can start to lose productivity and feel fatigued. Although it may feel good to
sink into your chair and slouch, you should avoid doing so.
Try to work as much as you can while standing to prevent posture strain. It's a nice break from sitting down and can add levels to your work day. It's kind of like changing the scenery; it can boost some productivity and keep you alert.
For most desks, there are adjustable trays that you can pull
up when you wish to stand. You can bring it back to desk level when you'd like
to take a little break to sit. If you can, ask your bosses if they are willing
to invest in some new desks.
Standard Desk
If you don™t have the luxury of having an adjustable desk
where you can stand, ensure that it meets all these requirements for a healthy and
happy desk life.
Make sure you have enough space for your feet and legs
underneath the desk. Keeping stuff under your desk can make it difficult to sit
properly and reduce the amount of space available. It can put your body into
unnatural positions and cause problems in the future.
If the desk is too low and the desk height can't be
changed, put sturdy boards or blocks under the desk legs to raise it. If the
desk is too high and can't be changed, raise your chair. This will ensure your
arms are at a comfortable level and take some strain off your shoulders.
If you have a hard-edge desk, this can be extremely
uncomfortable for your arms and wrists. Some ways of protecting them could
involve padding the edge or using a quality wrist rest. This protects them from
a problem called contact stress that happens as a result of extended contact
with a hard edge. This can stump your motivation and cause severe discomfort
and issues in the long run.
Accessories
Even moving your keyboard and mouse can be helpful with your
office health. Try aligning your forearms and wrists with your shoulders and
placing your computer keyboard in front of you.
When it comes to using your mouse or other
computer-connected pointer, keep it close to your hand and on the same surface
as your keyboard.
Keep your wrists straight, your upper arms close to your
body, and your hands at or slightly below elbow level when typing, using a
computer touchpad, or using a mouse or pointer. If and when possible, use the
mouse or pointer's sensitivity to enable light touch operation.
Adjust Your Monitor
When a standing desk isn't on the cards, you can turn to
your monitor. Try adjusting the height and level of your monitor to be straight
in front of you, directly behind your keyboard and the recommended distance is
an arm's length away.
Staring at a computer screen can strain your eyes so be sure
to take some little breaks between tasks or invest in some stylish blue light
glasses to minimise the effect of glare.
Stretching
Holding the same position isn't good for your physical or
mental health. Try staying loose; this will help you remain comfortable and
maintain good posture.
It's good to figure out a good, reliable stretching routine
that you can do daily. Experts say doing some simple yoga poses can improve
your flexibility and loosen your muscles, ready for the day ahead.
While at your desk, you can try stretches like a neck
retraction. You can do this by:
¢ Sitting up straight.
¢ Pull your chin towards your spine (forward; this will give
you a double chin).
¢ Hold for 10 seconds.
¢ Relax.
¢ Repeat 2-3 times.
Posture
Correcting your posture can be a marathon, not a sprint; it
takes time. It's comfortable for people to slouch, but it's linked with neck
pain, back pain and other uncomfortable issues.
For example, there is research to suggest that when men kept
their wallets in their back pockets, this led them to sit funny and, with time,
seriously affected their posture for the worse.
The ideal posture when you™re seated is as follows:
¢ Your back should be full against the backrest of the chair
and you should not lean forward.
¢ Your shoulders should be back and straight rather than
hunched or slouched
¢ Keep your head and neck in line with your shoulders.
¢ Both of your feet should be planted on the ground.
While these seem quite strict and as if moving is not
permitted, it's more of a case of when you™re in your zone working its best to
maintain this form. Maintaining good posture will minimise shoulder, neck and
back pain massively.
Comfort is Key
While this may not be possible for some people, when given the opportunity, wearing comfortable clothes at work helps overall. At some offices, they have casual Fridays and here you should take that opportunity to wear some comfy seamless leggings or a full heavyweight tracksuit.
There are options for you to get smart attire and still be
comfortable; just opt for clothes that allow some movement and don™t cause any
tension.
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