Improve Your Health in 2020
We all do it. We put off taking care of ourselves, especially during the holidays, as we rush to get everything done for everyone else. And that’s ok! But now that the new year is in full swing, what are you going to do for you? Here are a few easy suggestions to start off your year in a healthy, productive way.
Assess your posture.
Do you lean forward while concentrating? Do you sit on your feet or cross your legs? Do you slouch down in your chair, reaching up and forward for your keyboard and mouse? Is your neck bent forward or to the side while you use your smart phone? All of these postural habits can lead to fatigue, discomfort, and eventually, injury and pain.
So, what can you do?
Reteach your body.
Actively retraining yourself to sit and stand in neutral postures can minimize your risk of injury. In a nutshell, neutral posture means having adequate back support in an upright or slightly reclined position when seated, keeping your head balanced over your shoulders, allowing your elbows to hang down by your sides, and having your feet positioned on the floor or on a footrest. That said, many workstation factors can help or hinder neutral posture.
Follow these steps to make sure your workstation is ready to support your postural health.
1. Make your chair yours. Most office chairs are at least somewhat adjustable. Check that the seat height allows your thighs to be parallel to the floor while your feet are comfortably placed on the floor or on a footrest. The backrest should provide firm, flexible support from your lumbar curve to at least the mid back. Don’t add any cushions to the chair unless absolutely necessary. Even the best back support cushion can throw off the ergonomic design of a chair and make discomfort worse.
2. Check your desk height. Most standard desks are installed at 28.5” to 30”, great for those of you over 6’4”, but maybe not so much for the rest of us. You can tell whether your desk is too high, or too low, by your arm position. Are you reaching up and forward for the keyboard and mouse? Is the desk edge pressing into your wrist or forearm? Do your wrists bend awkwardly as you type or mouse? The ideal desk height will allow you to keep your elbows comfortably at your sides and your wrists and forearms straight and flat. Keyboard trays and adjustable height desks are popular for a reason!
3. Verify the view. Where your eyes go, the rest of you follows. If the screen or paperwork you’re looking at is too low, too far away, or too far off to the side, your head, neck, and body will move towards it. Generally speaking, a monitor should be in line with your body, about arm’s length away, and at eye level. Large or multiple screens can be positioned slightly further away. Documents, smart phones, or tablets should all be easily viewed without eye squinting or neck contortions. And remember to see your eye care professional to keep vision correction up to date!
4. Take a break. Productivity plummets with fatigue and discomfort. You can easily reset yourself with microbreaks and movement breaks. A microbreak is simply taking 30-60 seconds a few times per hour to relax your muscles and realign your posture. Drop your hands down to your sides and give them a gentle shake. Do a few quick back stretches in your chair. Take a deep breath and exhale any tension. Movement breaks should be incorporated at least 5-10 minutes every hour or two and include walking or stretching. Refill your water, go visit a co-worker, take a lap around the floor, grab a snack…anything to get you moving. Your body will thank you all year long.
Need some help setting up your home or office workstation to support your optimal health and well being? Contact The Ergo Lady today!