The importance of maintaining correct sitting posture at the desk can often be overlooked amidst the hectic events of the workday. However, the effects of poor posture can extend beyond just physical discomfort; it can hinder productivity, contribute to chronic pain, and even reduce our overall well-being.
As experts in ergonomic design and the benefits of office ergonomics, we explore the important role that correct sitting posture at the desk plays, not only in our professional lives but also for our overall health and well-being. From understanding exactly what correct sitting posture looks like, to implementing practical strategies and tools to maintain a healthy posture, we find out why you should pay attention to your posture when working.
Maintaining the correct sitting posture while working is extremely important. Those who work at a desk usually spend long periods at their workstation. Working in an incorrect sitting posture can lead to many health problems, including injuries to the back, neck, and shoulders, as well as general fatigue. Poor posture has also been linked to digestive issues, varicose veins, and long-term changes in the curvature of the spine.
In contrast, working in the correct sitting posture can help improve an individual’s health and well-being. Aches and pains can be avoided, and the body’s internal systems can function as they should. All of this can lead to increased energy, improved productivity, and focus.
Many people may associate good posture with “sitting up straight,” but this is not necessarily the case. The spine will naturally curve, so the correct posture will adapt to this curve. The key to good posture is to maintain a neutral position while working – this should be the position that the body naturally assumes without straining the muscles or slumping.
Generally, joints such as the knees, elbows and hips should be at a 90 degree angle. Feet should be fat on the floor or on a foot rest, whichever helps to maintain knees at the correct angle. The knees should be at the same level of the hips or just slightly lower. The back should reach the back of the chair and there should be a gap between the backs of the knees and the seat.
There should be adequate lumbar support for the curvature of the spine and the lower back. The head should be balanced above the spine and shouldn’t have to tip forward to view the equipment on the desk. Shoulders should be relaxed, and elbows tucked in and held at a 90 degree angle. Forearms should also be relaxed and held parallel to the desk.
Correct desk posture for working at a standing desk is similar to that of sitting. You should avoid standing up too straight, and instead stand upright while maintaining the natural curve of the spine. The pelvis, chest, and head should all be in alignment and your elbows should be at a 90 degree angle with forearms and shoulders relaxed.
Weight should be distributed evenly between both legs – avoid resting all the weight on one leg. Knees should be loose and not locked, as this will allow for gentle movement while working.
Having the right ergonomic office equipment is vital to support good posture while working at a desk. Below are some of the best ergonomic office accessories to help improve posture at a desk.
A standing desk converter is a great way of supporting good posture throughout the working day. The sit stand desk solution from Leitz allows you to easily switch between sitting and standing throughout the day. This means you avoid sitting or standing in one position for too long, which typically leads to muscle pain and poor posture.
Instead, you can quickly alternate between sitting and standing whenever you need to. Movement is a key part to maintaining good posture throughout the day and to keeping good health and wellbeing at work. It’s generally advised to stand for no longer than an hour and sit for between one and two hours at a time, but each individual may find different optimum times.
The Leitz standing desk converter allows you to rise and lower your workstation quickly, but you should still take some time to ensure your equipment is in the correct position when you switch. This means ensuring your screens are at eye level and your other tools are all within easy reach and can be accessed without stretching or training.
An important part of correct desk posture is that your screens are positioned at eye level or just below. In order to get screens to the correct height, monitor risers, laptop stands, and/or monitor arms should be utilised.
When looking for the best monitor risers and laptop stands, find products that are height adjustable, like those from Leitz. Every individual will have a different optimum height for working at screens, so the risers used should have different height options to accommodate this.
For example, our Leitz Ergo Adjustable Multi-Angle Laptop Stand can be easily repositioned to various heights and angles, so you can find the best viewpoint for the work you’re doing at the time and the workstation setup you have. With a strong, sturdy base and rubber fixtures, your laptop will be kept safe and secure whether you’re working at a sitting or standing desk.
If you’re workstation or home office setup is short on space, you might benefit from a space saving monitor arm that mounts to the back of the desk. For example, the Leitz Ergo Space Saving Dual Monitor & Laptop Arm takes up minimal space on the desk, can hold both a monitor and a laptop, and can be adjusted to multiple heights and angles.
There are various helpful ergonomic accessories that provide extra support to help maintain correct posture while working. Foot rests will help to lift feet so you can keep your knees at a 90 degree angle and not have to dangle your feet above the floor. Leitz has a range of foot rests, including our Leitz Ergo Cosy Desk Foot Rest which can be used as a traditional foot rest or as a rocker. When used as a rocker, the foot rest helps to encourage movement and health circulation while working.
You could also use a seat cushion to provide extra support and height, and relieve pressure on the spine. Our Leitz Ergo Active Wobble Cushion provides additional support while you sit and also encourages micromovement to strengthen muscles and maintain balance while working.
As mentioned earlier, it’s important that an ergonomic workstation includes a chair that provides adequate lumbar support, to help maintain good posture. In addition to this type of traditional office chair, you could also switch between using alternative ergonomic office chairs.
For those who use sit stand desks, a sit stand stool can be a great addition. Our ergonomic office stool has a rocking base to encourage movement and improve core strength. It can be adjusted to multiple heights, so you could use it for short periods while sitting or you could use it for additional support while working at a standing desk.
Another additional office chair to add to your workstation is a sitting ball. The Leitz Ergo Active Sitting Ball encourages movement in the back and core and can help to relieve back pain and maintain good posture. Our sitting ball includes a stopper function to prevent the ball from rolling away, so you can focus on your work while keeping active.
Leitz has a huge range of ergonomic office equipment to support productive and comfortable working both at home and in the office.
You can read more about ergonomic working below:
Choosing the Best Ergonomic Office Chair: What to Consider