At PHYSIO4ALL we encourage out patients to move throughout the day into different postures to improve circulation and reduce muscle fatigue and strain. However, if you have to sit for long periods at a time, the following posture puts the least strain on your body:
At PHYSIO4ALLs we recommend the following to ensure optimal posture when at work:
- Sit with your spine supported by your chair which should be high back
- Make sure the lumbar support is in the S-curve of your lumbar spine
- Feet must be flat on floor, if not use a footrest
- Knees at 90 degrees or slightly below in relation to your hips
- Elbows/forearms lightly supported by your desk at 90 degrees
- Monitor adjusted to your seated eye level
- Monitor one arms length away from you seated position
- Phone within your normal reach zone and use a headset for regular phone use
- Mouse within your normal reach zone and close to your torso
- Keyboard at neutral height to promote a neutral wrist and within the normal reach zone
- Regular posture breaks are strongly recommended every 30-40 minute
The following is a link where you can view correct Chair Ergonomics: Physiotherapy North Sydney: Posture and Chair Ergonomics
Watch out for our next video on Workstation Ergonomics: Physiotherapy North Sydney: Workstation Ergonomics
