Posture; we all know its something we need to work on.
Are your shoulders always tight? Have you started noticing your chin is poking forward further than it used to? Posture is more important to our health than we often realise. Especially at work.
Today we will take a look at the impact of your screen-time.
Your screen at work
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.
Next point … Do you 100% touch type? Or do you look down at the keyboard (or any other document etc) whilst working at your PC/laptop?
If you very rarely look down at the keyboard, having the screen a little higher may suit you better. Approximately eye level in the centre of the screen. This is better for your posture overall as your head/neck should end up being more centered over your shoulders and trunk. So, all those hours practicing Mavis Beacon touch-typing back in the 90s is helping your posture now!!
If you are working from documents, do you have a document holder?
This leads us nicely on to documents and anything else you may be working from and twisting/turning to use/see. Investing in a proper document holder is great. 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.
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!
Finally, 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.
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.
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.
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.