If you develop an injury because of back strain from sitting at your desk for too long, you may lose time at work attending medical and/or physio appointments, says Jane Sleeth, a Toronto-based physiotherapist and ergonomic consultant. So, taking care of your back is very important.
Sleeth offers some advice for a healthier and more comfortable workday:
> Walk around
Help your back and make a good impression on clients by walking.
Sitting down through meetings all day puts a lot of strain on your back, says Sleeth. Relieve some of the pressure on your back by escorting your clients to and from the front door when they come in for a meeting.
> Keep track of your steps
Count your steps throughout the day to ensure you’re walking enough and taking pressure off your back.
People should walk at least 10,000 steps a days, says Sleeth. Instead of trying to keep a running tally in your head use a pedometer to track your steps.
A pedometer is a small, electronic device that counts your steps. It can be bought at many retail stores and ranges in price from $5.99 to $29.
> Stand and talk
The next time the phone rings, stand up.
Use the telephone ringer as a little reminder to stand up during the day, says Sleeth. You don’t have to stand up for every phone call, but doing so once in a while takes pressure off your back and helps your circulation.
> Adjust your chair
Set your chair to the correct height to avoid straining your back.
Most people set their chairs too low to the ground because they want their feet to touch the floor, says Sleeth. Instead of worrying about your feet, adjust the chair so that you sit with you elbows at a 90-degree angle. Make sure your wrists are in a neutral position when you place your hands on the home keys of the keyboard.
If your feet don’t reach the ground when you’ve adjusted the chair buy a small foot rest. Do not lower your chair.
> Check your computer monitor
Test the mobility of your computer monitor before a client meeting.
Using the computer to illustrate points to clients can strain your neck and upper back if the monitor doesn’t move easily or can’t be placed so everyone can view it, Sleeth says.
IE