Work long hours? You need to think about the way you sit

Running my own business means I spend a lot of time at my computer, sometimes more than I would like. In the early days of running Orion Marketing, when I was mostly working from my living room, it didn’t take me long to realise the importance of good posture and a great ergonomic set up, writes Marshall Thurlow.

I make my health a priority, and the time I spend at my computer is now key to that. 

Here’s what I know about looking after your body while working long hours. 

Understanding good posture

Posture is the alignment of your body when you sit, stand, or lie down. Good posture means that your body is properly aligned and your muscles and joints are under minimal stress. 

Maintaining good posture while working at a desk is essential for several reasons, beginning with the health of your spine. When you slouch or maintain an incorrect posture, you put undue pressure on your spine, which can lead to various problems, including back pain and muscle strain. Over time, poor posture can even contribute to more serious conditions like herniated discs.

By maintaining good posture, you can reduce the risk of musculoskeletal disorders, such as carpal tunnel syndrome, tendinitis and other repetitive strain injuries. These conditions can be painful and lead to a decrease in productivity and quality of life.

Good posture also allows your lungs to expand fully, improving the efficiency of your breathing. It also facilitates proper digestion by preventing your organs from being compressed. As a result, you may experience increased energy levels and better well being.

I find that when my posture is optimal, my productivity increases. So one of the keys to running my small business and to maintaining productivity is to ensure that good postural health is maintained.

Ergonomics

Ergonomics is the science of designing the workspace to fit the needs of the worker. It involves creating an environment that minimises the risk of injury and maximises productivity. When it comes to desk work, implementing ergonomic principles is crucial for ensuring your wellbeing – especially if you spend long hours at your desk, like me.

One of the key elements of an ergonomic workspace is an adjustable desk and chair. Your desk should allow you to set the height so that your forearms are parallel to the ground when typing. Similarly, your chair should be adjustable to support the natural curve of your spine. This helps me feel more comfortable and productive at work.

Your computer monitor should be at eye level, so you don’t have to strain your neck to see the screen. A monitor stand or an adjustable monitor arm can be used to achieve the right height.

Your keyboard and mouse should be positioned so that your wrists are straight and your hands are at or slightly below elbow level. This minimises the risk of wrist pain and discomfort.

Another thing to consider is that good lighting is essential for reducing eye strain. Ensure that your workspace is well-lit, and consider using an adjustable desk lamp to illuminate your work area without causing glare on your screen.

You should also keep cables and wires organised and out of the way to prevent tripping hazards and create a cleaner workspace.

The real game changer for me has been a standing desk. I invested in a sit-stand desktop converter, and I make it a habit to stand for half of every day. It’s made the biggest difference to my energy levels in the afternoon, and I no longer get pain in my back from slouching all day. 

Tips for maintaining good posture

Maintaining good posture is a conscious effort that requires practice and awareness. I spoke with local Sydney chiropractor Dr Matthew Alch at Sydney Spinal Care about good posture while working at your desk, and here are his tips:

• Sit all the way back in your chair, so your back is supported by the chair’s backrest. Avoid perching on the edge of your seat, which can lead to poor posture.
• If your feet don’t comfortably reach the floor when your chair is properly adjusted, use a footrest to support your feet. This helps with overall posture alignment.
• If you don’t use a footrest, ensure that your feet are flat on the floor. Your knees should be at a 90-degree angle.
• Position your monitor at eye level, about 20 inches away from your eyes. This minimises the need to tilt your head up or down to see the screen.
• Use a gentle touch when typing to avoid unnecessary strain on your wrists and fingers. You don’t need to press the keys forcefully.
• Regular breaks are essential for maintaining good posture and preventing muscle fatigue. Stand up, stretch, and walk around for a few minutes every hour.
• Engaging your core muscles while sitting can help support your spine and prevent slouching.
• A lumbar support pillow can help maintain the natural curve of your lower back, reducing strain and discomfort.
• Get exercise. This is the most important point for me. I make stretching and a work out (even if it’s just a brisk walk) part of my everyday routine. It helps to keep my core and back strong, reduce tight muscles brought on by sitting too much, and get blood flowing. 

The impact of poor posture and ergonomics

Ignoring good posture and ergonomics can have a profound impact on your health and wellbeing – as well as your productivity. Here are some of the consequences of neglecting these important factors:

Poor posture and ergonomics can lead to chronic back and neck pain, which can significantly reduce your quality of life.

Discomfort and pain caused by poor ergonomics can decrease your ability to focus and be productive, leading to decreased work efficiency – a terrible side effect for business owners!

Without proper ergonomics, the risk of developing musculoskeletal disorders, such as carpal tunnel syndrome and tendonitis, is significantly higher.

Maintaining poor posture can result in fatigue and added stress on your body, leading to a decrease in overall energy levels and wellbeing.

Good posture and ergonomics are not mere recommendations; they are fundamental for maintaining your health, wellbeing and productivity throughout long working hours. By making conscious efforts to maintain good posture and implementing ergonomic principles in your workspace, I’ve created a healthier environment for my daily desk work. 

Posture and productivity

Remember that the benefits of these practices extend beyond your work hours, as they contribute to your overall physical and mental health. So, make the necessary adjustments today and enjoy the benefits and increased levels of productivity.  

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