How to sit at a desk properly

We are all aware that sitting for long periods of time can be detrimental to our health and we do everything possible to avoid this, especially when we are travelling, however one area we routinely forget about is what we can do to stay healthy while at work.

People in active jobs will generally be healthy individuals providing they are frequently on the move and follow correct manual handling techniques, whilst those individuals in desk jobs are more likely to be at risk of causing harm to the body, especially if they are sitting at a computer for long periods incorrectly.

At Neo G, we are conscious about helping individuals move past pain and stay active as much as possible, so we have taken a deep dive into desk ergonomics and how to stay healthy when at work.

If you are working at a desk for long periods, your commute impacts your overall desk health. Walking is the best option, but if you drive or take public transport, try parking further away or getting off a stop early. This ensures you aren't in the same sitting posture for a prolonged period before your day even begins.

Many people are aware that we need to take regular breaks at work, however this is one of the first things to be forgotten, especially if we have deadlines to be met. By not taking regular breaks your ability to focus can be impacted and productivity reduced. Taking regular breaks of 3–5 minutes every 30–45 minutes is advised to help focus and circulation. During these breaks, move away from your desk to make a drink or stretch.

There may be times when you are required to sit for longer. In these instances, wearing graduated compression hosiery is a great way to help alleviate tired, heavy legs. Graduated compression works by providing the highest pressure at the ankle, decreasing as it moves up the leg to encourage blood flow back to the heart. This is also why we recommend you avoid crossing your legs, as it restricts blood flow and puts your hips in an unnatural position.

Neo G has developed a series of different compression hosiery at various compression levels and lengths to allow you to find the perfect fit. View our full range of compression hosiery.

A common question we hear is: ‘Are standing desks good for you?’ The answer is yes, as they help combat the sedentariness of office work. Standing desk benefits include improved circulation and reduced pressure on the lower discs of the spine.

However, the best height for a desk when standing is crucial; your elbows should be at a 90-degree angle to the keyboard. If you are wondering is standing better than sitting at work, the best approach is a mix of both. Use a stand up desk for 30 minutes of every hour to keep the body in motion.

If you are staring at a screen for hours, your ergonomic desk set up must be precise. Even if you feel comfortable, poor posture sitting at computer can cause damage. Although you may feel comfortable at your desk already, having an assessment carried out may highlight areas that are potentially putting unnecessary stress on your body.

Key areas to look at are:

• The surface that your chair is on and the feet of your chair: On carpet, your chair should have wheels. Otherwise, you’ll put excessive strain on your patella tendon just trying to move the chair.
• Chair height and seat depth: Your eyes should be level with the top of the screen, with feet flat on the floor. If your feet don't reach, use a foot rest to help posture. The depth of your seat should allow your thighs to be fully supported on the chair with only a small gap between the end of the chair and the back of your knee.
• Desk set up: When setting up your desk you should have things you use more frequently close to hand so that you are not needing to constantly reach for these, putting stress on the shoulder and arm and also making you more likely to develop poor posture, especially rounded shoulders.
• Monitor Placement: How high should a computer monitor be? It should be directly in front of you at eye level to prevent you from being hunched over a desk. If you use more than one monitor, they should all be at the same eye level. Then, you should move to be directly in line with the monitor you are working on.
• Accessories: If you are frequently on the phone and needing to type at the same time then using a headset will put less strain on your neck muscles than holding a phone to your ear and typing. Similarly, if you are copying information from a book or piece of paper, having this next to your display screen on a holder will avoid you twisting your body to read the book before typing.

With the emergence of hybrid working, it is important that assessments are carried out at all desk spaces you may use and the necessary adaptations made where required.

Reducing repetitive strain in the hands and wrists is an important part of good desk posture. When you are sitting at a computer for eight hours a day, the small, repetitive movements of typing and clicking can lead to significant discomfort if your ergonomic desk set up is neglected.

• Angle your keyboard correctly: Your keyboard should be positioned to allow your wrists to remain in a neutral, straight position (not tilted sharply up or down). Aiming for a flat or slightly negative tilt is often the best way to prevent strain.

• Padded Mouse Pad: Consider using a padded mouse pad to reduce the strain on your wrist

• Wrist Support: If you notice wrist pain caused by repetitive wrist movements, such as holding a mouse, a Neo G wrist support will help provide support around the wrist, helping to ease the symptoms.

For those experiencing tingling or numbness in the fingers, common symptoms of Carpal Tunnel Syndrome, a Neo G Stabilized Wrist Support can be particularly beneficial. It features a metal splint which helps stabilise the wrist and hand whilst the heat therapeutic neoprene helps warm muscles and joints. The adjustable strap provides additional compression around the wrist and/or hand if needed which can help encourage correct alignment of the carpal bones and therefore help reduce inflammation in the wrist, which is useful in the management of carpal tunnel syndrome.

If you have followed the previous recommendations, you are likely to have improved your chances of avoiding issues while at work, however good desk posture can be undone if you don't utilise your space correctly. Having your desk set up correctly, but then not utilising the area correctly is likely to put severe strain on your back and shoulders and, if you are in this position all day every day, then this can develop into incorrect posture being your normal posture, making it harder to fix in the long term.

Things to consider when sitting at your desk are:

Is your lower back supported by the chair? By supporting the lower back correctly, you are more likely to have the correct alignment in your upper body. The back of the chair should fit snugly into the curve of your lower spine without pressing too hard in this region. If you are still struggling with back pain after taking these steps, you may benefit from a Neo G back brace, which can help to provide compression and support.

Are you slumped in your chair? If your lower back is not supported, you will likely be in a slumped position. This could be in one of two ways: either with your lower back not in contact with the chair causing you to lean back with your upper body, or your upper body rolling forward with your head and shoulders in front of the rest of your body. Both postures put unnecessary strain on the spine as well as the muscles surrounding the spine. If you struggle to maintain your posture, try a Neo G clavicle posture support brace.

Are your shoulders rounded? If your shoulders are in front of your chest, you will find there is a large strain put on the smaller muscles in your back to try to avoid this position. An easy way to monitor if your shoulders are in the correct position is to do a series of small shoulder circles. As you roll the shoulders backwards to their furthest point you should feel the chest coming forward and this will be close to the ideal position to be in.

Are your legs crossed? if your legs are crossed while sitting, then a number of areas such as your hips will be in an unnatural position for prolonged periods, which can result in tightness to the muscles on either the inside or outside of your legs.

How are you looking at your phone? If using your phone, keep it up at eye level. This reduces ‘tech neck’ caused by looking down at a sharp angle.

If you are finding you are constantly getting into poor posture then using a posture corrector would be recommended. Depending on where your posture issues are, Neo G offers a solution for you. One solution is our dorsolumbar support, which helps to draw the shoulders back into the correct alignment while also offering various levels of support through the rigid and flexible stays that support the full length of the back (flexible stays are only available in the standard version of the support, not the long back length).

Laptops are a challenge for office posture. Because the screen is attached to the keyboard, you are almost always looking down. We have written steps below on how sit properly in front of computer when using a laptop:

1. Raise the laptop on a stand so the screen is at eye level.
2. Plug in an external keyboard and mouse so your arms remain at the correct height.
3. Ensure your setup follows the same rules as standard ergonomic workspaces.

Now that we have given some tips on how to avoid problems with your desk setup, you may find that these issues stand out more in your own desk space or that of your colleagues. By implementing these desk health tips, you can help reduce the risk of desk-related issues. Taking the time to refine your desk setup is an investment in your long-term health, helping you stay active both in and out of the office.