Office work can be extremely exhausting. Sitting in the same position for hours on end, bending your neck to focus on desk work all day, and continuous typing can make you feel physically drained after a long day. Have you ever thought of ways to help you complete your work without the never-ending back and neck pains?
Well, fortunately for you, we have researched and compiled for you a list of relaxing poses for office workers. Hopefully, after reading this article, you’ll be on your way to a healthier working style.
Relaxed Sitting Pose
Choosing the right chair can make a huge difference if you do most of your work while sitting. While selecting an office chair, you should select one that supports your spine. Chairs that provide neck and back support help you maintain your relaxed posture and make you not feel tired at the end of the day. This is because your body is in a perfectly relaxed pose throughout your office hours.
As you have to maintain a relaxed sitting position, it is also preferable to look for chairs with adjustable heights and armrests. These chairs allow you to set the height according to your comfort. Adjust the height of your chair so that your feet lie flat on the ground and your thighs are parallel to the floor.
Reclining office chairs allow you to lean back and relax in between those stressful work hours. This helps as you won’t have to sit straight for a long time and can take breaks to lean back. Reclining chairs allow you to change your position to your preference and work while being in a relaxed pose. You can switch between different relaxing positions throughout the day. This will make you feel significantly less tired at the end of the day.
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If you’re tall, you're likely unable to get comfortable in small chairs. Sitting in uncomfortable chairs for long periods can tire you out quicker and can lead to you not being able to achieve your maximum productivity level. A study has also discussed the link between a higher comfort level and a higher productivity level. Furthermore, sitting in uncomfortable chairs can lead to back pains and reduced concentration. Hence, you need to work in a relaxed sitting position.
It would help if you got a suitable chair for your size to avoid these problems. These days, different chairs are available to cater to everyone’s preferences. These include big and tall chairs for taller people.
Relaxed Standing Pose
If you're one of those who like to work while standing or enjoy taking small walks between work, a standing desk might be the best option for you.
Standing desks allow you to work in relaxed standing poses. These are beneficial as they prevent you from suffering possible side effects of sitting too much while working. Even though sitting is presumed to be relaxing, research shows it can be very harmful. Sitting for longer periods allows very less calories to burn. In addition, it increases the risk of weight gain, diabetes, and heart problems.
Standing desks allow you to move around more easily while working. This reduces the frustration of working while sitting in the same place for hours. It can also lead to increased productivity.
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However, just buying a standing desk won’t fix all your problems. You must also learn the correct posture at a standing desk. Here are some tips for you to keep in mind to get a relaxing pose:
Switch between standing and sitting often
You need to get your body used to working while standing. To do this, you need to switch to standing desks gradually. Start by getting some of your done while standing and the rest while sitting.
Stand correctly while working
You must stand straight while working. Otherwise, this desk might not work for you. Leaning forward for extended periods can result in back pain.
Put something soft under your feet
Just like your back and neck start hurting after some time of sitting, your feet will start hurting if you stand for too long. Luckily, the solution to this is simple. Just put a fatigue mat or any other kind of soft mat under your feet. This will help reduce the pressure on your feet.
Support your arms
If you're standing too long, you need something to lean your arms and wrists on the desk. It would be best if you used something to support your arms on the desk.
These tips will allow you to make the most out of your standing desk.
Relaxed Hand Positions
Now that we've gone through both sitting and standing postures let's also look at the proper posture when typing.
If you’re anything like us, you might also wonder why there needs to be a specific way of typing. This is because continuous typing without a relaxed hand position can result in strains or pain in muscles.
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Office workers spend most of their office hours typing or writing. Hence, they can not afford wrist injuries. Well, there is nothing to worry about anymore! Here are some ways you can reduce the risk of injury to yourself.
- Keep your wrists straight instead of bending them when typing.
- Keep your keyboard below your elbow level and ensure they're open at 90-110 degrees.
- The computer screen should be kept at a specific distance from an angle to your eyes. Ideally, your eyes should be at level with the top of your screen.
- Try to press the keyboard keys with minimum force.
- Make sure your back is straight, and your feet are flat on the ground.
- Try to keep everything else that you might frequently need, like the mouse or your phone, in your reach so that you don’t have to strain your muscles while reaching out for them.
Lastly, try to take regular breaks between work. The key is to keep your body in a relaxing pose throughout the day. Working continuously with no breaks can still lead to issues. Therefore, getting up and moving around a bit after working for some time is important. This can also improve motivation and productivity.
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