Getting into the right posture for your Desk Job
Do you know that a desk job can present numerous health hazards? According to one of the surveys done on employee health problems at workplaces, more than 50% said that they are facing serious health issues such as lower back and spinal cord weakness. But as a desk job invariably requires you to constantly sit for more than 7-8 hours a day, you may want to consider some normal stretching exercises and sitting postures to avoid physical problems in the long run. While you are seated, ensure you are doing all you can to keep the health of your spine in proper manner.
*Sit in the perfect posture -
Basically, to avoid lower back cramps or pain, it all comes down to sitting in the right posture. You need to sit as close as possible to your desk, while keeping your upper arms parallel to your spine and make sure that your hands are rested on the work surface. To make it the perfect position, keep your elbows are at a 90-degree angle. Adjust your office chair settings to higher or lower as necessary, to get the correct angle. After hands and legs, the next body part to look at is your legs. The posture of your legs should be bent at the knees at a 90 degree angle.
Try to maintain this perfect sitting posture as much as possible, and if you are slacking, take a break by getting up and stretching.
*Never sit too high -
The major problem when you sit too high all day long is the swelling of ankles. In a desk job, if a person is sitting in one place for more than 6 hours, the average person’s ankles swell up 6 to 8 percent. For people with back, leg, or blood circulation problems can experience swelling up to 10 to 15 percent.
Generally, a seat height ranging from 15 to 22 inches off the ground is said to be suitable for most workers. To test the height position of your ergonomic office chair, move your finger underneath your thigh at the front end of the chair. If you are able to do it easily then your chair is likely to be at a good height. However, if there’s less than a finger’s width of space between the thigh and your chair, your chair is most probably too high.
*Change your feet arrangement from time to time -
Hanging your feet’s in the air for longer time can cause immense pain and walking difficulty. If you are facing the adversity to lift your feet off the ground because your chair or desk is too high, you may want to consider using a footstool to rest your feet. Using a stool to rest will reduce pressure on your feet, which eventually decreases foot pain at the end of the day.
*Adjust your office work station if needed
If you are taller than the tallest, then there is more than a finger width needed between your thigh and chair. For this posture consider raising the height of your workstation or desk, as raising your desk will allow you hike your ergonomic office chair to a more comfortable height that will reduce the strain on your back.
*Sit in the perfect posture -
Basically, to avoid lower back cramps or pain, it all comes down to sitting in the right posture. You need to sit as close as possible to your desk, while keeping your upper arms parallel to your spine and make sure that your hands are rested on the work surface. To make it the perfect position, keep your elbows are at a 90-degree angle. Adjust your office chair settings to higher or lower as necessary, to get the correct angle. After hands and legs, the next body part to look at is your legs. The posture of your legs should be bent at the knees at a 90 degree angle.
Try to maintain this perfect sitting posture as much as possible, and if you are slacking, take a break by getting up and stretching.
*Never sit too high -
The major problem when you sit too high all day long is the swelling of ankles. In a desk job, if a person is sitting in one place for more than 6 hours, the average person’s ankles swell up 6 to 8 percent. For people with back, leg, or blood circulation problems can experience swelling up to 10 to 15 percent.
Generally, a seat height ranging from 15 to 22 inches off the ground is said to be suitable for most workers. To test the height position of your ergonomic office chair, move your finger underneath your thigh at the front end of the chair. If you are able to do it easily then your chair is likely to be at a good height. However, if there’s less than a finger’s width of space between the thigh and your chair, your chair is most probably too high.
*Change your feet arrangement from time to time -
Hanging your feet’s in the air for longer time can cause immense pain and walking difficulty. If you are facing the adversity to lift your feet off the ground because your chair or desk is too high, you may want to consider using a footstool to rest your feet. Using a stool to rest will reduce pressure on your feet, which eventually decreases foot pain at the end of the day.
*Adjust your office work station if needed
If you are taller than the tallest, then there is more than a finger width needed between your thigh and chair. For this posture consider raising the height of your workstation or desk, as raising your desk will allow you hike your ergonomic office chair to a more comfortable height that will reduce the strain on your back.
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