Ideal Sitting Workstation

Sitting is the new smoking. Sitting all day with little movement is terrible for your spine. It increases your chances of heart disease, diabetes, weight gain, and back pain. 

If you have poor posture at your workstation then you increase the chance of developing postural problems, aches and pains in your neck and back, fatigue, tightness at the top of your shoulders and headaches.

Workspace

Ensure that you have good lighting and won't be affected by glare or cool draughts. Organise the things you use most frequently closer to you so you don't have to reach regularly.

Chair

Ensure that the seat height allows you to have your thighs parallel and your feet flat on the floor. If your desk is not height adjustable you may need to lift the seat higher, in which case you will need a foot support to prevent pressure on your thighs from the seat. Adjust the backrest support so that it snugly fits your lumbar spine (the small of your back). The ideal angle for your backrest is 95-110 degrees. Your arms should be at your side when you are typing, or a maximum of 10degrees forward.

Workstation

Use a height adjustable desk and spend half your time sitting and half standing. Your keyboard should be at the level of your elbows when your arms are at their sides and ensure your wrists are straight, they should not be cocked which can create occupational overuse syndrome. Alternate between having your mouse on the left and right sides of your keyboard and set a high sensitivity for the mouse. 

Monitor

Should be arms length away from your eyes and ensure the top of the screen is at eye level.

Movement

Move your hand away from the mouse and keyboard if you are not using them. Have regular micropauses, which are frequent, brief stretch breaks at your workstation. Take walking breaks where you move away from your desk. Use your lunch break to exercise. Have walking meetings and use the stairs instead of the elevator. 

Convert Your Laptop to the Ideal Sitting Workstation

If you’re using a laptop for a prolonged period, plug in a mouse and keyboard to the USB ports. Then you can raise the laptop so the top of the screen is at eye level. For more on this, click on the link below to watch Josh demonstrate converting a laptop to the ideal sitting workstation.