Broken Back: How to Help Your Posture at a Desk Job

 

Spending all day in a seated position can devastate your posture over time. People who work in offices often find their posture slowly deteriorating, and has been known to cause pain, sap your energy, and cut off your circulation. When you combine this with the hazards of remaining seated for a long time, your office job can be a hazard to your health. It takes a while to improve your sitting posture, but we’ve compiled some tips to help make the process a little easier.

 

Buy A Wrist Rest

A wrist rest helps you reduce the stress you put on your wrists when typing. The rests do this by helping you avoid awkward hand positions which can affect your back. Use your rests by keeping your hands and wrists above them when typing and take strain off of your arms, shoulders and forearms. This will greatly improve your posture while you type.

 

Rest Your Feet Correctly

A chair that makes it hard for you to comfortably rest your feet on the ground is a recipe for disaster when it comes to your posture. Adjust your chair so you can comfortably rest your feet flat on the ground when sitting. This aligns your back, and it prevents you from slouching. If your chair is too high for you to properly adjust it, get creative and use a small stool or a stack of books to rest your feet on.

 

Get A Good Chair

A chair from a high-quality furniture supplier like Alexander Brothers Ltd can easily help you fix your posture. Look for a chair that provides lumbar support, you can rest your feet on the ground comfortably, and your knees are level with your hips when seated. If you experience pain and posture problems, your chair should be one of the first places you look. Find an office furniture store in Honolulu HI or similar place where they can help you find something perfect for your stature.

 

Adjust Your Monitor

Adjusting your monitor helps you straighten out your posture by relieving stress on your neck and shoulders. Make sure your monitor is straight in front of you, and adjust it until it is slightly below eye level; this helps you keep your neck in a natural position while working, and does wonders for your posture.

 

Good posture isn’t something that comes naturally, but with a little work, you can adjust it enough to prevent the health risks that come along with staying seated for long stretches of time. Follow our simple tips, and you’ll notice your posture improve with almost no effort.

 

Categories: back, chair, desk, Neck, spine, Stress, Wellness

Snack, Move, Hydrate: How to Avoid the Mid-day Slump

Ah, the midday slump; that wonderful time somewhere between two and four in the afternoon when your brain says “Do you know what? I’m going to take a little holiday.” There’s a mountain of work to do but you just don’t feel like doing it – what do you do? Before you curl up under your desk for a nap, consider these ways to keep your energy levels going throughout the day, so you don’t have to put your corporate wellness at risk!

 

1. Start your day better: Having a proper breakfast is important to various aspects of your wellbeing, not least of which being your energy levels. I’m sorry, but a takeaway coffee and a granola bar aren’t going to see you through until quitting time – they won’t even get you to 11am! Giving your body the nutrients it needs at every meal is vital to keep going, as well as preventing a plethora of health concerns, so get up 20 minutes earlier and eat something that will keep you satisfied and give you energy.

 

2. Snack better: There’s no getting around it; you’re going to be hungry during the day. However, this is where you can utilise the power of healthy snacks to keep your energy levels up. Keep some almonds or fruit in your desk draw or stash carrot sticks and hummus in the fridge, and it will stop you reaching for the sugary snacks that will have you crashing when two o’clock rolls around.

 

3. Hydrate better: Drinking water really needs to be a habit, as it’s easy to forget how important it is to keep sipping. However, hydrating throughout the day is an absolute must if you want to avoid that midday crash. You might be tempted to give yourself an energy boost with a coffee or fizzy drink, but these beverages only make you more dehydrated, and therefore more tired. Your more likely to drink water if you see it in front of you, so keep a bottle on your desk (going to refill can give you a nice excuse to take a break). If water really doesn’t appeal, try adding a squeeze of lemon or lime, or fill a big jug with water and add cucumber and orange slices.

 

4. Move better: According to recent studies, sitting for prolonged periods is bad for your wellness, even if you exercise regularly out of office hours. You’re stuck in a chair all day with nothing to get your blood pumping – no wonder you’re exhausted! When it gets to that point where you need to read the same paragraph five times before you understand what it says, get up and take a walk round the office or go down and up the stairs a couple of times. Just a few minutes of movement and a change of scenery will do wonders for your concentration.

 

5. Do screen time better: Staring at a computer screen all day won’t give you square eyes, but it will mess with your vision as well as your energy levels. Try to look away from your screen as much as possible, and get up and leave it behind if you’re feeling particularly lethargic. Doing a few stretches while you give your eyes a break will help to relax you and de-knot your aching shoulders, neck and back.

 

6. Manage tasks better: Even if you have a big deadline looming or an infinite number of items on your to-do list, sometimes it’s just necessary to do something new. More often than not, it’s a good idea to finish things before you move on to another task, but when you can’t even keep your eyes open, you’re not exactly working on this task anyway! Put it aside, do something different, and the change will wake you up enough to go back to the boring task later.

Categories: desk, energy, energy levels, hydrate, levels, Midday Slump, nbsp, Snack, Water

Top Tips for Improving Your Productivity at Work

With increasingly busy work schedules, it can be difficult to get everything in your schedule done in a single day. How productive you are at work plays an important role in how much you can get done off your to-do list, and its the thing all managers and executives are looking for. They need people who can get things done quickly and efficiently. There are many ways that you can increase your productivity, even if you’re not a naturally fast worker. Here are a few tips that can help you work through your workload more effectively.

 

Take regular breaks

While it is tempting to sit at your desk and be diligent all day, it’s actually counter-productive for your productivity. You’ll find yourself far less energised throughout the day if you don’t take a break from time to time – even five minutes away from your desk to grab some fresh air will clear your head. It helps to get the blood flowing and will give your body chance to stretch. Take a five minute break every couple of hours to get a glass of water, stretch and have a walk around the office before getting back to work. You’ll be surprised what a difference it makes.

Prioritise

Begin your morning by writing out a list of everything that needs to be done, then in the middle of the day reassess it and see what’s left, and what takes priority. It will help you to take stock of what is more important so that you can work on the right projects. Update your list as you go, keeping the more important tasks at the top so that you can constantly keep track of where your time needs to be used.

Set long-term goals

Too many employees worry about the short term, without seeing the bigger picture. Stop fretting about the phone call you just took or the email that you’ve just received, and look to projects which are more significant. Try to break it down into manageable chunks, such as two or three big-picture things that you need to accomplish and post them next to your computer as reminders of what needs to be done. It will keep them in your memory so that you can work on them alongside those more urgent tasks.

Work when no-one is around

If it’s possible, start your day a little earlier or stick around once everyone has left to go home, and you’ll notice that your productivity is significantly higher. This is because these are times when the office will be more empty, so you’re less likely to be distracted, leaving you time to get some work done. You don’t need to hang around the office until closing time, but taking a couple of nights or mornings a week to give that extra bit of your time will do wonders for your efficiency. It will also be noticed by management that you’re making the extra effort, something that will certainly be valued.

Meditate

Stress is the biggest killer of productivity, as it causes us to panic and feel overwhelmed. If you find yourself getting worked up over that looming deadline or the increasing list of projects you have to work through, take a breather. Step away from your desk, find a quiet spot in the office, and do some deep breathing exercises for a couple of minutes. You’ll find that you return to your desk far calmer and more able to work through the tasks in a manageable fashion. De-stressing is important for your mental health, as well as your productivity.

Categories: desk, efficiency, office, productivity, time, work, work wellness

How Can Desk Yoga Help to Relieve that Painful Posture?

Not only does the back, neck and shoulder pain of poor pressure affect your health and wellbeing, but your corporate wellness can also suffer. Slouching into a C-shape at your desk, instead of going for the slight S of a healthy spine, has a negative impact on your productivity, and so there’s more reason than ever to sort it out. You may not have time to make it to a yoga class, but you shouldn’t let that stop you!

 

Seattle-based yoga instructor Michael Huffman says, ‘The human body was built to move more than sit in a chair, car and couch for a large chunk of the day.’ Not only does it ache like hell, but leaning too far forward to look at your computer monitor compress your cartilage. According to yoga instructor Sandy Blaine, author of Yoga for Computer Users, ‘No matter how good your posture is, when you’re sitting at a desk all day, your muscles are working very hard to hold your spine up, so just releasing tension from those muscles and allowing them to stretch takes a lot of pressure off the spine and is also energising.’

 

So which yoga poses can sort your posture out, even if you never leave your desk?

 

1. Seated Spinal Twist. Blaine explains that this pose is beneficial in ‘releasing back tension that collects when you’re holding a seated position all day.’

 

2. Forward Bend, or the Seated Uttanasana. Huffman notes, ‘Forward bending brings fresh oxygen to the brain and puts some needed space in the rear section of the spinal disks.’

 

3. Hands Alive. You may recognise this pose if you’ve done yoga before, as it is a variation on Urdhva Hastasana or upward facing salute. This one is vastly beneficial to your wellness, as it works to stretch your shoulders and armpits, relieve your mild of anxiety and improve the circulation in your back and arms.

 

4. “I dream of Genie.” Blaine comments, ‘Everyone has tight thoracic spinal muscles – the rhomboids and paraspinals that run along the spine between the shoulder blades. [This pose] breaks up tension in these muscles.’

Categories: desk, nbsp, posture, spine, yoga, yoga instructor

Desk Buddies: Eight Really Cool Gadgets to Make You Smile

You spend a lot of time at your desk, so surely that little table is responsible for a certain amount of your corporate wellness. Thanks to some really cool technology, there are now hundreds of desk toys and gadgets that can put a smile on your face and help you get things done, so we rounded up eight of the best desk gadgets around.

 

1. “Sun” Lights. Also known as happy lights, these special bulbs increase your body’s production of vitamin D which make you feel happier. Plus, vitamin D helps to maintain your metabolism, immunity, nervous system, and bone density.

 

2. LaCie Rugged USB. While a USB drive may not increase your endorphin output, this one will certainly give you better peace of mind. With its protective, bright orange cover, drop resistance of up to 100 metres and a secure encryption, you’ll never have to worry about that little stick again.

 

3. Wacom Inkling. Efficiency expert Ari Meisel claims that freeing your mind is one of the best ways to be productive, so instead of worrying about lost pieces of paper, have a little doodle and let the Wacom Inkling do the rest. This gadget converts pen and paper into digital vector or image formats for easy reference.

 

4. USB Greenhouse. According to masters of feng shui, greenery with rounded leaves creates a calming affect while bamboo and other upward-pointing plants are great for providing energy. Moreover, having plants around, even when plugged in on a USB, can make you happier, more productive and less prone to sickness.

 

5. Desktop Vacuum. If a tidy desk means a tidy mind then having a “Henry the Desktop Hoover” can help free your workspace of clutter and debris, and make you smile in the meantime.

 

6. Stand-Up Desks. Ernest Hemingway used a standing desk for wellness and weight loss reasons, and there is some evidence to suggest that it actually works. Stand Up or Sit-Stand desks are better for your posture and can even improve your creativity and performance.

 

7. Keepon. This is basically the cute little blobby thing you’ve seen on the EDF energy ads (and who wouldn’t want that little guy sitting on your desk?!). In the Keepon, there are sophisticated sensors which cause it to react to commands, noise and pressure. You can pat it on the head, poke it or tickle it until your heart’s content, unless you’re worried about a few stares from co-workers.

 

8. Red Knock Out Bag and Stress Balls. You should never take your workplace stress out on those around you (even if they’re the ones causing the stress!) but holding it in isn’t doing your well-being any favours either. Take it out on a mini punching bag or a stress ball before throwing punches.

Categories: desk, Desk Gadgets, Keepon, mind, nbsp, Stand Up Desk, Stress, wacom inkling

Office Hygiene: How to Avoid Allergy Triggers at Work

People spend majority of their time at the office, maybe even more so than they do at home, especially if they are workaholics who always do overtime. However, the long hours spent at work can be rendered unproductive in the case of an employee who has allergies. The office after all is home to several hot-spots for allergens and they can take its toll on the health of allergy sufferers. If you suffer from allergies, here are some of the things you can do to avoid triggering your allergies.

Clean Your Desk Daily

One of the things that I am obsessive-compulsive about is cleaning my desk. When I come back to the office after the weekend, there is always this thin sheet of dust covering its surface. I usually wipe it with alcohol and tissue to remove every speck of dust. If I forget to, my arms often feel itchy after contact with my desk and dust mites. It’s even more vital to clean your desk daily especially if you’re sharing your cubicle with another person who is on graveyard shift. You never know the germs that might be left behind. Your cubemate may have sneezed on your keyboard and pass on colds or flu to you without you knowing. Some may find it a hassle to clean every day, but when it comes to safeguarding your health, you can’t afford not to be vigilant.

Vacuum Frequently

There is a need to vacuum your office frequently, especially if you have a carpeted floor. Carpets are a hot spot for dust mites. If your floor is concrete and you have a carpet covering it, there is chance for moisture to become trapped. When this happens, it becomes a breeding ground for dust mites, and it also allow molds to thrive. Another reason why vacuuming must be done frequently is because of the pet hairs that might have found their way into the building by those who own cats or dogs. Those who are allergic to pet hair will be affected by this and their performance at work will suffer. This is why I believe it’s important for any company to invest in a smart vacuum cleaner. There are brands like Neato Robotics that have a range of smart floor cleaners, including a model designed to pick up allergens and hard-to-remove pet hair.

Maintain Good Air Filtration

Pollen is a seasonal allergen that can find its way inside the office through ventilation or when windows are opened and closed. Air filters must be changed frequently while the heating system as well as the air conditioning system must be maintained at least twice a year. This is to ensure clean air inside the office. To maintain good air filtration, there is also a need to reduce the amount of indoor plants in the office. Although they help in cleansing the air by absorbing carbon dioxide, it is acts like a double-edged sword. You may have had good intentions in placing plants inside the office for a splash of color and for health purposes, but the downside to this green measure is that they can harbor molds. The danger in this is that molds can release spores, which in turn can cause an allergic reaction among allergy-prone employees.

About the Author

Based in San Diego California, Tiffany Matthews is a professional writer with over 5 years of writing experience. She also blogs about travel, fashion, and anything under the sun at wordbaristas.com, a group blog that she shares with her good friends. In her free time, she likes to travel, read books, and watch movies. You can find her on Twitter as @TiffyCat87.

Categories: air filtration, Allergy Triggers, desk, desk daily, dust, Dust Mites, frequently, health, office, Office Hygiene, pet hair, work

Desk Damage: How Does Your Workspace Affect Your Health?

Your desk may fill you with the dread of another working day, but that’s not the only way it’s affecting your wellbeing. According to a major new survey from Fellowes, workstation woes are causing long term wellness problems among office workers, with almost three-quarters suffering from health problems due to poorly equipped desks.

The results of the study showed that more than two-thirds of office workers need to take medication to manage their condition, while a significant one in 20 have had to give up their job altogether. One in ten respondents complained of being in constant pain, 17% said they suffered some pain each day and 40% reported regular health flare-ups as a direct result of sitting at their work station. Not only does this affect employee health, but corporate wellness; costing businesses more than £7 billion per annum in sick pay alone.

One in five office workers miss up to three weeks of work a year because of backache, tense shoulders, eye problems and even depression. According to Dr Sarah Jarvis, a general practitioner and health broadcaster, ‘The impact of the working environment on office workers’ health is all too often overlooked by businesses. What is very clear from the research is that the way you work and the equipment you use has a major impact, not just on your workplace health, but on your wider health too.’

She added, ‘On a daily basis I see many patients suffering particularly from back pain, and I ask routinely about workplace set-up because I know the consequences of poor posture and spending long periods sitting in the wrong position. What’s worrying is that we are becoming a nation of ‘self-medicators’ to help ease pain, with workers choosing to sit in silence when they should be having conversations with their employers about making sure their workstation is set up to minimise the risk of long term health issues.’

Louise Shipley, from Fellowes, commented ‘Most of us spend a great deal of time at our desks so we need to think harder about the conditions we’re working in – and invest in protecting our health and ultimately, our quality of life. Employers have a responsibility to their employees and that includes making sure they can work safely and productively. Investing in the right kind of supportive, ergonomic accessories and workspace assessments should be a part of that process to ensure they have a more engaged and healthy workforce.’

Categories: desk, health problems, Research