Have you ever experienced back and joint pain after working at your desk all day? Hunching over your computer can severely alter your posture over time. Repeating this behavior for long periods, day in and day out, may impact your overall health. It's no secret sitting at a desk for 8+ hours a day, five days a week, takes a toll on your back and posture.

It’s essential to be proactive and aware of your posture by simply focusing on how you sit. There are several factors to consider when aiming to achieve good posture in the workplace. Let's explore how you can make simple enhancements in your daily routine and, ultimately, your body ergonomics.

Screen Position

If you work in an office environment, you likely spend most of your day looking at a computer screen. For ideal positioning, the top of your screen should be no more than 2" above your eye level.* Doing so will allow you to easily view the entire screen and prevent you from looking down for most of the day. Try adjusting your chair, desk, or monitor to achieve this height. If you're unable to modify those items, get creative! You can use a stack of books or any stackable, flat objects to raise your monitor to the appropriate height. By not leaning over and looking down for most of your day, you will immediately see a difference in your posture.

Head, Shoulders, Arms, and Wrists

That's how the song goes, right? Finding that "sweet spot" can be challenging when you sit in the same position all day long. Keep your chair's armrests at the same height as your elbows to prevent unnecessary pressure on your head and shoulders.

Your arms should align with your body, and your forearms parallel to the floor.* This is the most natural position for your arms and will prevent strain while you work.

It’s also essential to keep your wrists at a neutral angle as you work – try positioning your keyboard just below your rested elbow height while keeping your forearms even with your hands.*

Lumbar Support

Back pain has become all too familiar for so many people. Whether it's from an injury years ago, bad posture, or sitting at your desk improperly all day, back pain is still pain. Providing adequate support to your lumbar is crucial for a painless workday. According to the Cleveland Clinic, your lumbar spine consists of the five vertebrae in your lower back, contributing to the largest part of the entire spine. These vertebrae are located between your ribs and your pelvic area.** Healthline recommends keeping your lower back pressed against the backrest of your chair to maintain the natural S-curve of your back.* If the chair you use lacks proper lumbar support, you can roll up a towel or use a small pillow to rest between your lower back and chair.

Hips and Feet

Setting yourself up for success can come in more ways than one. The lower half of your body is just as vital to a healthy workday as your upper half. To help alleviate pressure, you should sit as far back in your seat as possible, allowing your lower back to touch the chair and your knees to bend at the end of the chair.* While it’s important to square your hips up with the back of your seat, it’s also recommended to maintain roughly 2" of space between the back of your knees and the end of your seat.

Lastly, be mindful of your feet. Allowing your feet to dangle while you sit all day can lead to inadequate blood flow and circulation, leading to a higher chance of leg pain or stiffness. Use a footrest if you cannot keep your feet planted comfortably on the ground.

It's hard to believe that all these factors contribute to a comfortable posture. If you realize you need to enhance your office experience, Tempur-Pedic® has the perfect solution. Our NEW TEMPUR-Lumbar Support™ Office Chair provides exceptional comfort and support to help you get through the workday. Featuring our legendary TEMPUR-Material™ – the same material utilized by NASA astronauts during space travel – along with exclusive lumbar support to help align your muscles and spine to encourage a healthy, active posture, this chair is the perfect addition to any workspace.

Experience unmatched comfort in your workday. Whether you use it for your corporate office or your desk at home, the TEMPUR-Lumbar Support™ Office Chair has your back.

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_{*Source: Healthline}

_{**Source: Cleveland Clinic}