How to sit properly at work

So what is the proper way to sit at your computer? Most of us spend the majority of our day sitting in front of a computer screen at work. Even when we leave the office, it doesn’t stop there. We are usually hunched over a smartphone, with our shoulders and neck in an uncomfortable stooped position for an extended period of time.

To avoid neck and back pain, here are a few basic rules for sitting at your computer in the healthiest way possible:  

  1. The center (not the top) of your screen / monitor should be at eye level.
  2. The monitor itself should be at a height that doesn’t require slouching or hunching over to work with the entire screen area.  
  3. Your chair should be at a good height in relation to your desk, to get the proper height, make sure your elbows are at an exact ninety-degree angle from your table while you are typing.
  4. The keyboard should be about 20 cm from your body.
  5. Your mouse should be close to your keyboard, placed so that that your elbows can remain resting on the table comfortably.  
  6. Place your feet on a surface under your desk that allows them to be comfortably stretched in front of you, not tucked under your chair.

Tired at work? Having trouble focusing? Here is the reason.

We didn’t always sit at work. Before the Industrial Revolution, in fact, most people didn’t sit at all while working. We produced, we worked in the fields, spent time at home and we even studied without sitting for prolonged periods of time. Then, everything changed. Factories became the main source of jobs, moving outdoor work indoors, and  changing the way we work, forever. The norm became to work in a seated position for long hours, hunched over, attached to chairs. Our bodies have yet to adjust to this new style, causing the familiar ailments of back and neck pains working people suffer today.

Exercise isn’t enough

Even if you get a full night’s sleep, eat a full, healthy breakfast and exercise, after two hours of sitting consecutively in front of a computer, you’re most likely to feel sleepy, in need of a good nap or at least have the strong desire to “take a break” for ten minutes. But your work requires focus and concentration, and you can’t really take the breaks you crave. Maybe your body is trying to tell you something?

Your body is signaling to you its need for variety.  Humans are designed for movement, that is how we are built; not to sit for prolonged periods of time in exactly the same position.  Whether it is gardening, playing outside, or washing dishes, other activities that we do throughout the day give our bodies an opportunity to vary our movements. The same should be true at the office.

The World is Waking up…

Today, a growing number of offices, factories, schools and universities allow and even encourage their employees and students to stand during work or class. Many offices around the world have purchased our adjustable work stations from the American branch of VARIDESK as standard office equipment to improve employee work efficiency. The advantage is clear: the ease of transition from sitting to standing, the lack of installation or need to purchase a new table, and the ease in which Varidesk can be easily moved from one table to another make it the best choice for companies wishing to invest in their employees’ comfort and output.

The End of Back Pain

Findings out of the Mayo Clinic, Texas A&M and other leading research institutions prove the significant benefit in reducing back pain and fatigue while increasing productivity from varying one’s work between sitting and standing throughout the day. Being able to move but continue working allows employees to continue focusing for more hours, with fewer breaks, less pain, and more energy all without wasting time- with Varidesk, the adjustment from sitting to standing or vis versa takes only 3 seconds.

 

Devices enable and encourage prolonged sitting

We sit for many hours in front of our computer, in front of the television, with a smartphone, in waiting rooms, in restaurants and… well, pretty much everywhere. We even commute sitting. This causes us to spend on average at least ten hours a day sitting, and eight hours sleeping. That’s a lot of hours of not moving.  Yet moving is precisely what our bodies want to be doing – need to be doing in order to feel our best. Our muscles are barely getting any use, and struggle when we do demand of them. We are gaining weight and our bodies are crying out for help.

What’s the solution? Get up (and then down again, and then up again.)

Our first recommendation is simply to stand up, encouraging blood flow and using different muscles. We know that most of us don’t enjoy working for hours straight standing up either. That is why we have brought VARIDESK to Israel, the world’s market leader in the innovative variable desk, allowing you to work while sitting or standing, adjusting throughout the day when you want, at the height that is unique to you, with negligible transition time.

You don’t think working standing up is for you? We have solutions that can help you feel and work better, even while sitting:

1. Increase the Blood flow to your Legs.

Footrests, from elaborately designed ones to plain old plastic make a serious difference when it comes to boosting circulation. There are a number of options to choose from, so you can find one that will improve leg positioning and bloodflow for you, so prop your feet up.

2. Elevate your Screen.

You can rest your monitor on a pile of books or you can purchase a professional monitor stand or arm to adjust it to the proper height. There is a significant ergonomic difference to working with your monitor at proper eye level and it truly impacts the comfort level of your back and neck.

3. Invest in a really good chair.

Really good chairs can sometimes seem surprisingly pricey, but you will definitely get your money’s worth in productivity and comfort at work. Take the time to pick out a chair that isn’t just an expensive or beautiful “executive” chair, but is an ergonomic, orthopedic chair tested by experts, believe us, your body will thank you.