In today’s world, many of us spend long hours at a desk, whether working in an office or from home. While convenient, sitting for extended periods with poor posture can lead to headaches, back pain, wrist discomfort, and long-term spinal issues. The good news is that with proper ergonomics and mindful habits, you can protect your posture and boost both comfort and productivity.
Set Up Your Workstation
Start with your chair. Adjust it so your feet rest flat on the floor, and your knees form a 90° angle. Sit back fully to support your lower back. Armrests should allow elbows to bend comfortably at 90°.
Next, check your desk and monitor. Your elbows should align with the top of your desk. Place your screen directly in front of you at eye level, about an arm’s length away, to prevent neck strain.
Finally, position your keyboard and mouse. Keep wrists straight and relaxed, with your keyboard flat or slightly tilted downward. Place the mouse close to the keyboard to avoid overreaching.
Posture Reminders
Good posture is about alignment. Keep ears over shoulders and shoulders over hips. Relax, don’t hunch. Keep both feet flat on the floor and avoid crossing your legs. Most importantly, take microbreaks every 30 to 60 minutes to reset your posture and move.
Desk-Friendly Stretches
Incorporate simple stretches throughout your day:
- Neck Stretch: Gently tilt your head to each side for 15 seconds.
- Wrist Stretch: Extend one arm, palm up, and gently pull fingers up and down.
- Spinal Twist: Rotate your upper body to each side while holding your chair.
- Shoulder Rolls: Roll shoulders forward and backward 10 times each.
If you have any questions about the health or alignment of your spine or that of your loved ones, Dr. Erin McLaughlin and Dr. Pierre Paradis are here to help. If you live or work in Kanata and the surrounding area, contact us today or give us a call at (613) 831-9665.