Posture is Paramount

Whether we work at a desk, at the kitchen table, or on our living room couch, we could be putting unnecessary stress on our muscles and joints. Even if we don't feel it in the moment, this kind of ongoing strain can cause severe issues in the future. You can avoid back, neck, wrist, and even finger pain by remembering the following things as you respond to emails, create proposals, video coach, or whatever you do that has you sitting for so much of your workweek.

Sit at a desk or table

Sitting upright puts less stress on our spines, and it’s much easier to sit straight when we work at a desk or a table—rather than working from the couch or our beds (as tempting as this may be!) When selecting a chair, choose one that allows you to sit with a straight upper back and a natural curve in your lower back. For the most benefit, sit with your back against the chair whenever possible and avoid slouching or hunching forward.

Elbows, hips, and knees at 90 degrees!

When typing on a laptop or computer, our elbows should be bent at a 90-degree angle, with our elbows and wrists forming a straight line. Think of it like making an 'L' shape with your arms. This position can help us relax and prevent upper back and shoulder strain. Try using armrests and keyboard trays to keep you in this supportive position!

Like our elbows, the ideal position for our hips is also a 90-degree angle (or as close to that as possible) to avoid slouching and to keep our backs upright. Additionally, sitting with our knees at a 90-degree angle with our feet flat on the floor can promote good blood circulation. Some people use footrests to keep their feet on the floor while they stay in a 90-degree position!

The height of the chair matters

Our chairs should be at a height that allows our feet to reach the floor (or footrest) comfortably while ensuring our computer screens are at eye level. This helps us maintain a relaxed posture and prevents any strain that could happen if we’re otherwise bending our necks to look at our screens.

Other helpful tips:

• It's a common multi-tasking position, but cradling a phone between the neck and shoulders will cause unnecessary strain, even if only for a few minutes. So, try using headphones or headsets if you need your hands free.
• Having a screen slightly off to the side usually means you’re turned unnaturally for long periods. If you can, arrange your workspace so your screen is right in front of you!
• Constantly bending your wrists while you type can irritate your joints and tendons, so keep them straight whenever possible. This means your wrists should hover above the keyboard or desk. Some people use wrist supports to help them keep this position, but be sure it’s your palms resting on the pad, not your wrists.
• Forcefully hitting the keys on your keyboard can tire out your fingers, so type as lightly as possible. Most keyboards are sensitive enough anyway, and there’s no need to pound on the keys.

Sit properly, but remember to move!

Even though we've suggested the best ways to sit while working at your desk, that doesn't mean sitting in one position for an extended period is good for you. Be sure to take breaks to stretch and move your body in different ways throughout the day. It’s recommended that we get up and move every 30 minutes. This might seem daunting at first, but it’s a habit we can work up to. Some people even consider using standing desks or under-the-desk treadmills. Do some research and see if these interventions will work for you!

Try it for yourself!

Jobs that require us to sit for long periods can be hard on our bodies, but there are simple posture changes we can make today to help reduce strain. You’re probably sitting right now as you read this article, so try these strategies for proper posture—and don’t forget to move! If you have any concerns, contact a doctor or physical therapist.