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Four Office Posture and Ergonomic Tips

The average office worker remains seated anywhere from 6 – 8 hours per day. Some employees exceed these already long hours, sitting for as many as 10 – 12 hours. Over time, poor posture and ergonomic practices can aggravate or lead to back or spinal injury. Apart from the disastrous effects on human health, it can contribute to sick days and reduce overall productivity for organisations. Use these tips to help your employees and organisation stay healthy and productive.

Start with a Great Chair

The besting starting point to recover your posture and ergonomic practices is with a great chair. Ergonomic office chairs Sydney can be personalised to support your body. Their back supports take the strain off your back and spine. Once the chair has been delivered, make sure you adjust height, arm rests and back supports for optimal support.  

Other ergonomic tools to consider:

• Footrests
• Lumbar back supports
• Air pillows

The entire office can then be adapted to create an ergonomic work environment.

Screen heights – Pay attention to the position of computer screens and chair height and the position of the desk.

Eye strain and sun glare – Look out for window areas that may not have adequate shading (blinds or curtains) during certain hours. They can encourage your employees to strain their eyes or take up awkward and unhealthy postures to avoid sun glare in their eyes.

Equipment access - Often used equipment or items should be placed in strain-free locations for employees.

Inductions – Introduce a process for inducting new employees and having existing employees regularly check their posture and ergonomic practices. It can be as simple as a checklist for adjusting their furniture and equipment to the right settings and height.

When it comes to office furniture Sydney has a variety of furniture suppliers. The best suppliers will be able to help you find the best ergonomic seating and other office furniture to suit your organisation’s requirements.

Regular Movement

If you sit all day at a desk, remember that regular movement is another crucial aspect of a healthy posture and ergonomic practice.

◦Breaks – avoid sitting for long periods without a break. Get up every 30 – 60 minutes and walk, stretch, or move around for 1 – 2 minutes.

◦Movement - even while seated, remind yourself to avoid slouching, slumping, or bending over your screen or desk. Shift around regularly in your seat.

◦Alignment – Stay aligned, whether seated or in movement. Sit up straight and make sure your shoulders and hips are aligned.

◦Posture – Avoid hunching shoulders and crossing legs for a long time.

A healthy posture should be relaxed, balanced, and supported but unrestricted. Don’t stay clenched in a very stiff posture. If you have back problems or any concerns with your posture, it’s a good idea to see a professional about your specific issue.

Exercise

Moving about regularly during the workday is important, but so is regular exercise.

• Regular exercise (at least 3 – 4 sessions per week) promotes good posture by helping you strengthen your muscles, stretch your joints, and keeps you fit and strong against back or spine problems.
• If you have back problems, exercises designed to strengthen your back can alleviate back problems.

Stay Aware of Ergonomics

• Good ergonomics comes naturally, with a little conscious guidance.  
• Stay conscious of your posture and good ergonomics, but don’t be overly rigid about it.
• Maintain your posture naturally as you walk, sit at the desk, and exercise.
• Supportive footwear can help with good posture. Wearing high-heeled shoes all the time can have a negative effect on your posture as it shifts the alignment of your entire body.