I do desktop work. What advice can you offer?
Sitting in front of a computer (especially a laptop) or at a meeting table for long hours often means that you adopt a slouched posture, poke your chin forward and round your shoulders. Roll your shoulders back, pull in your chin and drop it slightly. Breathe deeply and get up often.
What is the ideal chair positioning?
Sit as close to your desk as possible. Your chair should be high enough to allow your elbows to rest on the desk, if your chair doesn’t have armrests. But your chair should also be high / low enough, so that your hips are bent roughly 90 degrees and your knees are level or slightly lower than your hips. Your feet should be fully supported on the floor (otherwise, use a foot stool).
What is the ideal chair type?
A chair that can move up / down is best to ensure the correct chair-to-desk-to-floor height. Your chair should ideally have armrests and definitely have a backrest. The backrest should support your mid and upper back – you should not feel the need to lean forward. It’s best if the backrest is curved in the shape of your lower back, so there is no gap between your lower back and the chair. Your chair should be wide enough to fully support your thighs. If the chair has wheels and can swivel sideways, it helps you to move around, instead of bending in awkward positions.
What is the ideal screen positioning if working on a computer?
Your screen should be on eye-level. This is difficult when working on a laptop, because in order to type comfortably, you’ll have to look down at the screen. If you raise the laptop, your arms won’t be supported on the desk anymore when using the keyboard. Place your laptop on a pile of books and use an external keyboard instead.
I stand for long hours. What is the ideal posture?
Stand tall, don’t slouch. Roll your shoulders backwards, lean almost backwards onto your heals, and tuck your chin in. Centre your weight over both feet – don’t rest on one leg or stick your hip out. Move around often and change position whenever possible.