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If your work involves sitting at a desk, discomfort doesn't have to be part of the job. You may be able to avoid some of the health problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using proper office ergonomics.
You can stretch while you're seated at your desk or standing in your workspace. You might even be able to stretch while you're participating in a conference call or other workplace activities. You don't need special equipment to stretch, and you won't break a sweat — yet the results can be powerful.
Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer. Any extended sitting — such as at a desk, behind a wheel or in front of a screen — can be harmful.
Proper office ergonomics, including correct chair height, adequate equipment spacing and good desk posture, can help you and your joints stay comfortable when working. With so many people working from home because of COVID-19, it's important to have proper ergonomics in the workspace.
Those who sit at a desk all day should be conscious of posture and the importance of getting up at least once an hour to move. “Standing up and focusing on good posture for a few minutes can relieve muscle strain and improve breathing and circulation, which also helps improve attention and engagement,” says Deborah J. Rhodes, M.D ...
Raise your chair so you're not sitting straight up at a 90-degree angle, but rather with an angle of 115 to 120 degrees between the torso and thighs. When you're seated, do your feet touch the ground? Consider using a stool if you've elevated your chair and your feet no longer reach the ground.
Physical activity can help boost energy levels — especially for those who sit at a desk all day. Take a walk after work or join a prenatal fitness class, as long as your health care provider says it's OK. Go to bed early. Aim for at least eight hours of sleep every night.
Here are three ways to improve your posture while standing, sitting and lying in bed: While walking, stand tall. Inhale, roll your shoulders up and back, then exhale and roll your shoulders down, as if you are gently tucking your shoulder blades into your back pockets.
Sit in a straight-back chair with your back supported — When sitting for long periods, occasionally elevate your legs by placing your feet on a footstool or a chair rung. When seated in bucket seats or soft chairs, use a thick rolled-up towel or pillow to support your lower back.
Don't slouch. Maintain a neutral pelvic position. When standing for long periods, place one foot on a low footstool to take some of the load off the lower back. Alternate feet. Good posture can reduce the stress on back muscles. Sit smart. Choose a seat with good lower back support, armrests and a swivel base.