Do you ever feel like you’ve aged a decade after sitting at your desk for too long? Maybe it’s time to change it up a bit! We learned a few tips and tricks on how we can improve our posture to keep working at our best, and now we want to share them with you.
Ergonomics is the study of people’s efficiency in the workplace. An interesting field but I have to admit, one I often overlook at work, especially as the day is coming to a close.
We were lucky enough to have Hauke Burfeind from our wonderful health insurance company (TK), come to the office and pass on his pearls of wisdom. He took us step by step through the best ways to set up your workplace as well as the benefits of keeping the body moving. Who would have thought a few simple changes could make such a difference!
Here are a few things that we learned:
How to sit
“I know how to sit!” Or do you? If you find you have a sore back, neck, shoulders etc then maybe you need to change up your sitting position. Here are some things to consider:
- Have your chair at the right height. Your feet should be flat on the floor with your legs bent at a 90-degree angle. Start fiddling with those levers on your chair!
- Shuffle your butt close to the back of the chair.
- Actually use your backrest, don’t rely on your abs! (especially if you’re like me and don’t have any 💪)
- Push your shoulders back, send your chest to the sun – but make sure you’re not forcing it!
How to arrange your desk
When I went about arranging my desk, I thought about having the stuff I use often close at hand. That was it. There is so much more to think about though!
- Your screen – make sure the top of your screen is at eye level and the screen itself is an arm’s length away (it’s much closer than you might think). You can also tilt the screen to make it extra comfy on your neck (looking down is actually normal 😮).
- Your keyboard – rest your wrist (try saying that 10 times fast) on the desk but not too much! Same rules apply for your mouse.
- If you have two screens (I also use my laptop) try switching the side you have it on so you don’t always look the same way. If you have issues with your neck or back, your issues could magically disappear!
Keep on moving!
Sitting in the same place for 8 hours is not only boring and slightly uncomfortable, it’s also not very good for you. Gotta keep that blood pumping! Make yourself a cup of tea, scour the snacks, do a little dance, just get up out of your seat and give your body a break.
It’s also good to change your position every 30 minutes or so. Try a more relaxed position, uncross your legs, sit on the couch, try a standing desk…
You should also try out a few exercises. Stretch out your neck, shrug your shoulders, wriggle your wrists or try a few lunges! My take-home message from the training was “If in doubt, lunge it out.” Solid advice.
Here’s some to try:
Do you have any other tips? Share them in the comments so we can get rid of these sore backs!