Ergonomic Tips

Written by: Shannon Byrne, Sports Therapist

These ergonomic tips will help improve your sitting posture while sitting at your work desk.

Tip 1: Centre all your computer devices and ensure the top of the screen(s) are at eye level. If you have two screes, ensure there is an even space between them.

Tip 2: Ensure you’re sitting back fully into the chair with your feet placed flat on the floor. Your knee joint should be in line with or slightly lower than your hip. If they are higher this will cause your lower back to slump and put more pressure through the discs of your spine.

Tip 3: A lumbar roll can help with improving your sitting posture. We would recommend using a McKenzie Super role, which we sell at our clinic. Be aware it will take some time for your spine to adjust to the new position.

Tip 4: Your elbows should be fully supported on the table in front as you type or on the armrest of your chair provided it is in line with the desk. You may need to push your computer and keyboard away from you so that the keyboard is at forearm distance. This will allow your neck muscles to be relaxed and will also take pressure off the discs in your spine.

At Archview Physiotherapy Clinic we can assess and treat poor posture and pain related to poor posture. We can provide you with effective ergonomic tips which you can apply to your workspace. If you have any enquiries please contact our reception desk on (01)4913228 or email us at [email protected]. We are here to help!