Posture; we all know its something we need to work on.

Especially at work.

This is the second in a series of blogs on correct desk posture and tips for improvements. In the first blog we focused on your chair and how to utilise it in the best way. Today we will take a look at your screen.

Your screen at work

posture, work, desk, pain, Dublin city

Your posture will start to suffer if your screen is in the wrong position or the wrong size.

Firstly, before changing anything about your screen, when did you last see an optometrist? If you spend the majority of your day looking at a screen it is important to take care of your eyes and have more frequent visits to an optometrist. As well as checking your vision, a basic screening tells a lot about your overall health, learn more here.

In regard to the screen itself, a 17 inch screen is advised as this size prevents a forward head position (read: poor posture). The screen should be placed directly in front of your keyboard. Finally, the centre of the screen should be 15 degrees down from the horizontal level.

Your eyes have muscles…give them a break..

To avoid tired eyes it is important to give the muscles in your eyes a rest from the near vision work.

Focus at something in the distance every now and then.

In the world of optometrists, there is a protocol known as the 20-20-20 rule. Every 20 minutes, you gaze at an object at least 20 feet away for at least 20 seconds. For the metric minded amongst us that is around six metres!

If you are working from documents, do you have a document holder?

Investing in a proper document holder is advisable. There are numerous options available, some can even be attached to the side of your screen!

If you are working on long documents, try typing with a larger font size (for example size 14) and resize down when you are finished.

If you have been putting up with low back pain, neck aches or headaches, hands-on gentle care at NBH make be suitable for you. Supporting your recovery and allowing you to live a happier, healthier life. Contact the clinic here or on 087 1815007 to arrange your first visit.

Read more about what to expect from my treatments.

Hopefully you find the general information in this blog informative and helpful, however it is not intended to replace medical advice and should not be used as such.


Like what you have read? Sign up for free quarterly (quality over quantity…) updates delivered to your inbox!

* indicates required

Leave a Reply

Natural Back Health is open Monday, Tuesday, Thursday and Friday.

The clinic is located at: The Wisdom Centre, Sophia House, 25 Cork Street, Dublin 8.

Our Commitment to You During COVID-19

Natural Back Health is currently closed to comply with the health and well-being of all members of the community in light of the COVID-19 outbreak in Ireland. As soon as it is possible we will return to normal opening hours.