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Did you know that one in three workers spends ten hours a day sitting? Recent research has revealed what you have probably suspected for some time: you spend more time sitting than doing any other activity.
Surveys show that 50 percent of office workers don’t leave their desk all day, even to take lunch, while over 66 percent sit down as soon as they get home. Experts say this sedentary lifestyle can contribute to lower back pain. Especially when your notebook and desktop PC are indispensible workplace tools, you need to take special care to develop desk habits that are good for your long-term health, and help you optimise your energy levels and productivity.
Follow these tips to improve your office ergonomics and ultimately, your professional performance.
Should I sit up straight?
Conventional wisdom has dictated that sitting up straight is better for your back than leaning forward at your desk. But studies byScottish and Canadian researchers using a new form of magnetic resonance imaging (MRI) have revealed that sitting up straight could be as bad as stooping forwards. The new research suggests that reclining back at an angle of between 120 and135 degrees will reduce the strain on your lower back. Additionally, try to avoid sitting at your PC in a manner that means you must twist your torso or neck to see the screen.
An alternative to sitting all day could be to work at a standing desk. Popular in the 18th and 19th centuries, they are making a comeback as people realise that standing to work is healthier than sitting.
Improved line of sight
To reduce the strain on your eyes, always work in a well-lit environment. Raise your monitor to eye level, either on a platform, or with a pile of books. This will make looking at your screen easier and will reduce the amount you need to tilt your neck. Alternatively, adjust the height of your chair, your desk or your table. Large monitors offering better visibility (or dual monitor setups) will also help you handle heavy workloads, speed up your ability to read information, and let you keep working longer when you really need to.
Don’t break your back, take a break
One of the easiest ways to improve your working day is to take short breaks from your daily work routine. Consider installing work-break reminder software on your computer to prompt you to take frequent refresher pauses.
To rest your eyes, look away from the screen and focus on something in the distance. National Optometric organisations recommend resting your eyes for 15 minutes after two hours at your PC. Use this time to get yourself a drink; the walk will stretch your legs and give your back a break from the sitting position.
In particular, remember to adjust your position in the afternoon, when you are likely to have been sitting for a long time and your body is beginning to tire.
Stretch your productivity
Try and start your day with a brief stretching routine or an activity like yoga. Maybe you could walk or cycle to work. Activities like these give your body the exercise it requires, boost your fitness level, and improve your ability to perform during a busy schedule.
For more information on how you can improve your office ergonomics to increase your productivity, check out the HP Safety and comfort guide. With just a few minor adjustments to your work habits, you can improve your posture and productivity, and leave yourself with the energy to enjoy life away from the office.
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