If you are sitting for the majority of the time you are at work, you need to optimize your posture and your desk ergonomics. Your body can start to compensate for poor posture and ergonomics over time, leading to musculoskeletal disorders (MSDs). For example, slouching can result in tight chest muscles and looser back muscles, which can cause back pain.  

See why good posture matters and how to optimize your workspace to move and feel your best at work, at home, and while doing the things you love.   

Why good posture matters 

  • Reduces back and neck pain: Good posture helps avoid strain on your muscles, joints, and ligaments. Poor posture can lead to muscle imbalances and increase the risk of overuse injuries, especially in the neck, back, and shoulders. 
  • Improves circulation: When you sit with good posture, you allow blood to flow more freely throughout your body, reducing the likelihood of numbness, tingling, or fatigue from poor circulation, which can result from slouching or sitting for long periods. 
  • Enhances focus and productivity: Good posture can actually improve your concentration. It can help keep your muscles relaxed and your body more energized, making you less likely to feel fatigued or distracted. 
  • Breathing efficiency: Sitting up straight helps open up your diaphragm and allows your lungs to fully expand. This can improve your breathing, giving you more energy and focus. 
  • Prevents long-term issues: Over time, poor posture can lead to long-lasting issues, like spinal imbalance, joint pain, and even headaches. You can avoid these complications and feel better in the long run by maintaining good posture. 

 

So, maintaining a healthy posture isn’t just about comfort in the moment—it can help prevent long-term discomfort and health issues! 

❌ POOR POSTURE LOOKS LIKE THIS!

 

✅ PROPER POSTURE LOOKS LIKE THIS!


 

Desk ergonomics

Chair setup

  • Seat height: Your feet should be flat on the floor, with your knees at a 90-degree angle or slightly lower than your hips. If necessary, use a footrest to maintain proper alignment. 
  • Back support: Your chair should have lumbar support to support the natural curve of your lower back. If your chair doesn’t provide this, consider a cushion or adjustable lumbar support. 
  • Armrests: Armrests should allow your elbows to be at a 90-degree angle, with your forearms parallel to the ground to reduce strain on your shoulders.

Desk height

  • Elbow Position: When typing, your elbows should be at about a 90-degree angle, and your forearms should be parallel to the ground.  
  • Wrist Position: Your wrists should remain in a neutral position (not bent up or down) while typing or using a mouse. 

Monitor placement

  • Screen height: The top of the monitor screen should be at or just below eye level. 
  • Distance: Position the monitor about 20–30 inches from your eyes (roughly an arm’s length). You shouldn’t have to lean forward to see the screen clearly. 
  • Tilt: Your monitor should tilt slightly backward (10–20 degrees) to reduce glare and help you maintain a relaxed neck posture. 

Keyboard and mouse

  • Keyboard Position: Your keyboard should be directly in front of you, with your hands resting comfortably at a neutral angle.  
  • Mouse placement: The mouse should be placed at the same level as the keyboard, within easy reach, so you don’t have to extend your arm or twist your wrist. 

Posture reminders

  • Take breaks: Set a reminder to stand up, stretch, or walk around every 30–60 minutes to prevent stiffness and fatigue. 
  • Correct posture: Ensure good posture with your shoulders relaxed and your back straight. Avoid slouching or leaning forward.

Time Spent Sitting 

The rise in sedentary behavior at work is a growing concern, and many statistics highlight just how much time people spend sitting throughout their workday. Here are some key stats and insights: 

  • 8 hours a day: The average office worker spends about 6–8 hours sitting at a desk during a typical workday. With commuting and other activities, this often extends to around 10–12 hours of sitting per day. 
  • Health risks: According to the American Heart Association, sitting for prolonged periods is associated with an increased risk of heart disease, diabetes, and obesity. Even for people who exercise regularly, long periods of sitting can offset the benefits of physical activity. 
  • Back pain: Around 80% of people will experience some form of back pain in their lifetime. Poor posture from sitting too much or incorrectly is one of the primary contributors to this issue. 

What action can you take?  

  • Adapt proper ergonomics at your desk to minimize the negative effects of sitting.  
  • Contact your on-site PT for an ergonomic consult   
  • Implement use of ergonomic equipment if needed: monitor risers, lumbar support, adjustable chair, wireless keyboard/mouse 
  • Fill out monthly comfort & performance check-in 
  • Let us know if you’re experiencing any aches and pains.  
  • Move every hour: whether it’s walking or performing corrective exercise  
  • Set a daily step goal  
  • Hold your peers accountable 

 

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