Good posture is extremely important for anyone who spends time working while sitting. It’s a huge factor in maintaining productivity and reducing aches and pains associated with sitting at a desk for an extended period of time.
Poor posture results in lower back pain, rounded, weak shoulders and head or neck pain. It’s easy to fall into poor postural habits when sitting for hours at a desk, but fortunately there are some very simple remedies for the most common postural problems experienced by many people.
The ideal chair to use for extended periods of time is one that provides adequate back support, including lumbar support, to prevent pressure and strain on your lower back muscles and spine. A chair that fits the natural curve of your spine is best, but you can also use lumbar support cushions with any regular chair.
Keep your feet flat on the floor for the best support. If they don’t reach the floor, use a foot rest to prevent strains and allow you to maintain good circulation in your legs. This also helps prevent muscle fatigue from extensive sitting.
Avoid reaching and twisting
Reaching too far or twisting as you reach can put strain on your muscles and can even cause muscle injuries. Keep objects that you use regularly within easy reach to avoid overreaching and potentially spraining muscles.
Maintain correct arm and shoulder posture
Keep your desktop workspace at elbow level to reduce muscle strain on your arms and shoulders. Keep your keyboard and mouse centered in front of you, within easy reach, to avoid overreaching and putting strain on your arms and shoulders. If the keyboard is too high, raise your chair to put yourself in the proper position. If it is too low, use a keyboard raiser to prevent strains.
Take short breaks
Maintaining the same position for too long can cause poor posture and muscle fatigue. Regular short breaks every half hour or so can keep you comfortable and increase your productivity. Even a change in position helps fight fatigue and poor posture.
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Beth Worthy is the Director of Operations for GMR Transcription Services, Inc an Orange County, California based company that has been providing accurate and affordable transcription services since 2004. GMR Transcription has worked with over 8,000 clients spanning myriad industries and prides itself on its customer service and quick turnaround time. Their services include audio transcription, video transcription, and digital transcription, as well as Spanish and Mandarin translation. Google +