4 Ergonomic Tips to Help Improve Posture and Your Focus

Studies have shown that sitting for too long can not only cause discomfort, but may also lead to slower metabolism, hypertension, and musculoskeletal disorders. However, for many of us, sitting during our working hours is necessary. So, how can we adjust our office furniture to transform our desk into a finely tuned work station that helps us feel more comfortable and productive? Start with the basics of setting up your office desk and ergonomic office chair, then select a monitor and ergonomic keyboard to help promote more complete comfort.

Find Your Desk Chair Zen

Arguably the biggest factor in ergonomics in the workplace is height — namely, the height of your office furniture. Think of your desk, chair and computer monitor as parts of a single station, with each element precisely calibrated to your body. A disruption in this balance may cause your body to respond by adopting awkward positions. An office chair that's too low may make you raise your arms to reach your keyboard, while an office chair that's too high may cause your feet to dangle.

Start by finding the proper height for your desk and chair. According to the ergonomic guidelines from the Mayo Clinic, your office chair should be low enough so you can comfortably rest both feet on the ground. The shape of the seat should be such that your thighs are level with your hips, and it should provide proper lumbar support to prevent you from bending forward. Your office desk should be tall enough to provide ample clearance for your legs, including your knees and thighs. Depending on your height, you may require a height-adjustable desk or a foot rest to get the correct ergonomic balance between your chair and your work surface. Your chair may also benefit from adding an ergonomic seat cushion and backrest

Keep a Level Head

"Chin up" may be your motto during long work days, but tilting your head upward while you work is not a good position for your neck and may cause discomfort. Adjust your monitor so it's at eye level. This height encourages you to hold your head level while you work for improved focus and comfort.

Taller individuals can use a monitor stand or monitor arm to raise their screens to the appropriate height, as tilting your head downward is also not recommended.

Any documents you reference while you type should have an upward incline so you don't need to tilt your head down to read. Avoid the tilt and consider using a document holder to position documents at eye level.

All Hands on Desk

Given how many hours a day the average worker spends with his or her hands hovering over a keyboard, the position of the arms and wrists can make a big difference. For optimal ergonomic comfort, the Mayo Clinic advises that you hold your forearms, wrists and hands in a straight line that's parallel to the floor or inclined slightly downward. It's especially important not to bend or extend your wrists. The repetitive nature of typing may force these soft-tissue areas into awkward or forced positions which can leading to wrist pain.

Many people find that elbow rests help keep their arms straight and their shoulders relaxed. Depending on your height, you may require a keyboard tray to keep your arms at the appropriate height. Choose a tray that rests flat or inclines slightly downward rather than tilting upward, which can force the wrists to extend. Select a tray that's wide enough to accommodate your mouse as well. If you tend to grip your mouse, try resting your hand flat when not using it or switch to an ergonomic mouse, which encourages a neutral hand position.

Stand up for Comfort

Sitting for hours can be hard on your back. The position puts increased pressure on your intervertebral discs and throws off your natural posture. Even the best ergonomic workstation probably won’t keep you comfortable if you work excessively long hours. It is a good idea to take regular walking breaks to reduce any strain on your muscles.

Alternatively, you can switch to a standing desk every few hours to give your back a break. These desks can include pull-out keyboard trays and mounted monitors to allow for the same ergonomic positions of your arms and head while you stand.

By fine tuning the height of your office essentials, including your desk, office chair and monitor you'll go a long way toward improving your posture and enhancing your comfort. If you continue to experience discomfort or can't avoid extra-long sessions at your desk, consider alternating between the upright, declined and reclined sitting positions. These healthy postures allow for natural alignment while offering you choices. The upright position involves a straight torso and horizontal thighs, while the reclined position lets you lean your torso back slightly. Conversely, the declined position requires a straight torso and thighs that tilt slightly downward.

All content provided herein is for educational purposes only. It is provided “as is” and neither the author nor Office Depot warrant the accuracy of the information provided, nor do they assume any responsibility for errors, omissions or contrary interpretation of the subject matter herein.

The contents of this article are for information purposes only. The information does not constitute a medical consultation and cannot replace medical advice. Any information should never be used as a substitute for the advice provided by your physician or other health care provider. There are many possible causes for physical discomfort. If you are experiencing persistent symptoms or symptoms that are severe enough to interfere with your job or personal activities, consider seeking medical assistance.