Need care during the outbreak? Learn how DHPV can help

Need care during the outbreak? Learn how DHPV can help

Health Tips – How To Make Sure That You Are Sitting Properly at Your Desk

As our lives become busier, we can become more sedentary. As more time is spent at our desk, we must become more aware of our sitting posture. Good posture while sitting is essential in order to avoid strain on the muscles and ligaments. It can help to alleviate problems like back and neck pain, headaches, and general fatigue, which are becoming more common.

Good posture…

  • Will keep your joints and bones in correct alignment, which ensures muscles are properly used.
  • Can prevent backache, muscular pain and strain injuries.
  • Helps reduce the stress on those ligaments around the spine.
  • Can slow down and decrease the abnormal wearing of joint surfaces which can sometimes lead to arthritis.
  • Improves appearance.

While most people are aware of the correct standing posture, they don’t realise that posture while sitting is just as important!

To encourage correct sitting posture, look at your chair and desk:

  • Adjust your seat so your feet are flat on the ground.
  • Check the position of arm rests, shoulders should be in a relaxed position.
  • Pull your keyboard close to your body and centre the keys. Tilt if necessary.
  • Adjust your keyboard height. Elbows should be slightly open and shoulders relaxed. Hands and wrists should be straight. Wrist rests can be helpful.
  • Position your monitor so that your neck is in a neutral, relaxed position. The top of the monitor should be 2 – 3 inches above eye level.

Now the equipment is ready, start training your body to maintain a ‘good posture’ sitting position:

 

  • Sit up with your back straight.
  • Shoulders should be back, but relaxed.
  • Your buttocks should touch the back of your seat.
  • Body weight should be distributed evenly over both hips.
  • Feet should be flat on the ground, and keep your knees that bit higher than your hips. A foot stool may be useful to aid this.
  • Try to keep your head, the heaviest part of your body, centred and not tilted to one side.
  • Every 20 – 30 minutes take time to stretch.
  • Don’t sit in the same position for too long without taking a quick break or stretch.
  • Walk to the water cooler at least every hour. Staying hydrated helps your muscles to maintain correct posture.
  • All three normal back curves should be present when sitting correctly – a lumber support may be used to help maintain this.

After sitting correctly for an hour, set a reminder to take a break! You need to stand up without straining any muscles which have been dormant for the last 60 minutes:

  • Slide to the front of your seat
  • Push up to a standing position by extending and straightening your legs.
  • Avoid bending forward at the waist as you stand.
  • When fully erect, stretch your back, arms and legs.
  • Move around for at least 2 minutes before resuming correct sitting posture again.

Bad posture can be the result of bad habits. Try these tips when sitting at your desk every day, and soon good sitting posture will be something that will come more naturally to you!!

Dr. Steven Lipsky

Steven J. Lipsky MD, FACEP has been a Board Certified Emergency Physician in Arizona for the last 41 years, and a resident of the Town of Paradise Valley for the last 40 years. He received his Doctor of Medicine degree from New York University School of Medicine and did post-graduate training in Family Practice at St. Joseph’s Hospital and Medical Center in Phoenix before going into the full-time practice of Emergency Medicine in 1975. Dr. Lipsky has worked in every type of Emergency Department in Arizona – from inner city and rural, small volume and large, public and private hospitals, teaching and nonteaching hospitals. He has taught at the Midwestern University Arizona College of Osteopathic Medicine – Division of Clinical Education, as well as in Kirksville College of Osteopathic Medicine Arizona. He has received the highest number of patient satisfaction letters in his group at multiple facilities and has been recognized at Paradise Valley Hospital for his outstanding performance. A past president of the Arizona College of Emergency Physicians (representing over 800 Emergency Physicians in our state) along with many other positions in the organization, Dr. Lipsky was also one of six Councillors representing Arizona to the National Council of the American College of Emergency Physicians. Dr. Lipsky built, owned, and was the Medical Director for the first 24hr free-standing Emergicenter and Advanced Life Support Ambulance Service in Jamaica. In conjunction with USAID, Cornell Medical Center’s School of Public Health, the Ministry of Health and Environmental Control of Jamaica, and the U.S. Peace Corps, he participated in a successful program to stem infant mortality in rural areas.

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