Whether you are working from home or back in the office, this checklist can help you use posture as medicine. Didn’t know your posture could be medicine? Take a quick review of our previous blog about ergonomics.

5 Tip Checklist 

1. Check your chair^{2, 3, 6}

   1. Sit close to your work station, with your feet flat on the floor or a footrest. 
   2. Keep a small gap between the back of your knees and the front of your seat. 

2. Align your spine^{2, 6}

   1. Use a comfortable and adjustable chair with a backrest and lumbar support to maintain your natural lumbar curve. For example, a McKenzie Lumbar Roll would work perfectly. We sell these at Capital Chiropractic. 
   2. Keep your chin tucked with your ears aligned over your shoulders.  

3. Set up your monitor⁶

   1. Move your monitor to or just below eye level and about an arm’s length away from your torso.
   2. Place it so your head can be facing forward, balanced, and level. 

4. Check your arms and legs 

   1. Bend the elbows, hips, and knees to 90-110 degrees. The wrists should stay neutral.^{2, 6} 
   2. Use your arm rests to support your arms, forearms parallel to the floor, your shoulders to be relaxed.^{3, 6}

5. Set your desk up into zones⁴

Your workstation may involve you using a variety of tools and devices. Try to organize your set up to reduce the amount of unnecessary bending and reaching. 

1. Primary Zone — You can easily reach by moving your arms horizontally with elbows remaining comfortably near your side. In this zone: Keyboard and mouse. 
2. Secondary Zone — Reachable by extending your arm without leaning or bending. In the zone: Frequently used objects like reference books or notebooks, maybe your phone.  
3. Third Zone — Reachable by extending the arms and bending or leaning at the waist. In the zone: Things that you use just occasionally. 

Get creative

Adjustments can be made for monitor height, keyboard height, seat height, desk height and/or foot rest height in order to achieve proper alignment. 

1. 1. Don’t have an office chair or lumbar/low back support? Support yourself with pillows or cushions.²
   2. Don’t have an adjustable monitor? Try setting your monitor on a stack of books. If you have a laptop, try a bluetooth keyboard if available, maybe a laptop stand or bedside table.⁴ 
   3. Try performing some of your tasks standing.⁶ Learn how to build your own standing desk. 

The perfect workspace doesn’t have to be perfect⁴

We understand that many of us have to work with limitations, but within these limits there are many simple and affordable ways to make your work life less painful and more productive. Start by making small positive adjustments and slowly make your workspace an area that promotes your health. 

Want more?

Book an appointment with Dr. LoRang or Dr. Schreyer. They can share additional tips to allow you to optimize your health at your working station. 

References

1. Photo: “Build a HEP < Home Exercise Program> For Free.” HEP2go, Oct. 2013, www.hep2go.com/exercise_editor.php?exId=14679&userRef=gciaake.
2. “Guide to Good Posture.” MedlinePlus, U.S. National Library of Medicine, 10 Feb. 2020, medlineplus.gov/guidetogoodposture.html.
3. “Maintaining Good Posture.” Posture, American Chiropractic Association, acatoday.org/content/posture-power-how-to-correct-your-body-alignment.
4. MullerI, Jon. “Creating the Perfect Ergonomic Workspace- The ULTIMATE Guide.” Ergonomic Trends, 4 July 2019, ergonomictrends.com/creating-perfect-ergonomic-workspace-ultimate-guide/.
5. Photo: MullerI, Jon. “Creating the Perfect Ergonomic Workspace- The ULTIMATE Guide.” Ergonomic Trends, 4 July 2019, ergonomictrends.com/creating-perfect-ergonomic-workspace-ultimate-guide/.
6. “UNITED STATES DEPARTMENT OF LABOR.” ETools | Computer Workstations ETool – Good Working Positions | Occupational Safety and Health Administration, www.osha.gov/SLTC/etools/computerworkstations/positions.html.