Posture is Paramount

Are you sitting for most of your workday? Perhaps you're back at the office or still slugging away in your home office.

Whether you work at a desk, the kitchen table, or on your living room couch, you could be putting unnecessary stress on your muscles and joints. Even if you don't feel it in the moment, this kind of ongoing strain can cause serious issues in the future.

Sit at a desk or table

Sitting upright will make sure that you're not putting a lot of stress on your spine, and this is much easier to do when you're sitting at a desk or a table. The pandemic may have forced some of us to make creative home offices but using a desk or table and a chair is something that you should be sure to do.

Try using a chair that allows you to have a straight upper back and a natural curve in your lower back. Sit with your back against the chair and avoid slouching or hunching forward.

Elbows, hips, and knees at 90 degrees

Your elbows should be at 90 degrees with your elbows and wrists at the same level as each other—think of making an 'L' shape. This will keep you relaxed and stop you from straining your upper back and shoulders. Armrests are great for keeping you in this supportive position.

Like your elbows, your hips should also be at 90 degrees (or as close as possible) so that you're not hunching your shoulders and your back can stay in that upright position. Using a laptop tray can help with this.

Sitting with your knees at 90 degrees with your feet flat on the floor will help you avoid hunching and help with proper blood flow. Try using a footrest if your chair or desk doesn't allow you to have your feet flat on the floor.

The height of your chair matters

Your chair should be at a height so that you can reach the floor (or footrest), but it should also be at a height so that your computer screen is at eye level. This will allow you to maintain a relaxed position while also keeping your joints in those important 90-degree positions. You will also avoid unnaturally bending your neck or shoulders to look at your screen.

Other positions to avoid:

It's a common multi-tasking position, but cradling a phone between your neck and shoulders is going to cause you unnecessary strain, even if it's only for a few minutes. Try using headphones or headsets instead.

We talked about having your screen at eye level, but you should also make sure that it's directly in front of you too. Those who use external keyboards might want to set up their desks so that their screen is off to the side. This of course causes you to sit with your back and shoulders slightly turned toward your screen for long periods and can be very strenuous.

Constantly bending your wrists while you type can be irritating for your joints and tendons, so be sure to keep them straight whenever possible. This means that your wrists should be hovering and not come in contact with the keyboard or your desk. Some people use wrist supports to help them with this position—but be sure that it’s your palms that are resting on the pad and not your wrists.

Forcefully hitting the keys on your keyboard can tire out your fingers, so type as lightly as possible so that your fingers don't get strained. Most keyboards are sensitive enough anyway and you don't need to pound on the keys.

Sit properly, but don't forget to move

Even though we've suggested the best way to sit while working at your desk, it does not mean that sitting still in one position for a long period is good for you. Be sure that you're taking breaks to stretch and bend your body in different positions throughout the day.

Nike Master Trainer, Joe Holder knows that a lot of us have desk jobs that prevent us from moving as much as we'd like. He suggests "exercise snacks," (short workouts throughout the day.) Holder says that if you're not training for a marathon or any major athletic event, working out for as little as 15 minutes a day can be beneficial, and it’s easy to fit into your workday.

Try it for yourself

Jobs that have us sit for too long can be hard on our bodies, but there are simple changes to your posture that you can make today to help reduce the strain. You’re probably sitting at a computer right now, so go ahead and give these strategies for proper posture a try—and don’t forget to move! If you have more concerns or if you’re still experiencing pain, contact a physician or physical therapist.