With long hours spent in front of the computer and sitting in class, it’s easy to fall into the habit of sitting or standing with poor posture. Ergonomics is a science that deals with designing and arranging things so people can use them easily and safely.
The goals of ergonomics are to reduce stress and eliminate injuries and disorders associated with the overuse of muscles from repeated tasks. Poor posture can be a result of sitting in improperly positioned chairs, chronic or acute back pain, weight gain, physical inactivity, hunching over a computer, sleeping on an unsupportive mattress, and emotional state.
Sitting and standing with intention ensures that our bodies function properly. Good posture leads to improved circulation and is associated with increased self-confidence and other’s perception of your confidence levels, better mental focus, decreased frequency of headaches, more energy, faster metabolism, improved core strength and breathing, reduced chronic back, shoulder and neck pain, and an improved sense of overall well-being.
Improve your posture with five quick adjustments:
- Pull your chin back and keep your head straight forward. Make sure that your computer screen is at eye level so that your head is not tilted up or down.
- Keep your shoulders back and relax them away from your ears.
- Bring your chest forward and draw your navel toward the spine to engage your core.
- Adjust your chair height so that your knees are slightly lower than your hips and that your feet are flat on the floor.
- Every 20 minutes take 20 seconds to look at something 20 or more feet away from your computer.
- Ergonomics & Computer Use
- Office Ergonomics
- CDC Workplace Safety & Health Topics
- Mayo Clinic Office Stretches