In this article:
- Preamble: the problem of immobility
- Ergonomics for screen work: The perfect working posture for using a screen
- Pitfalls to avoid
- Tools to help you adopt a better posture
Preamble: Avoiding continuous immobility
The first and arguably most important thing: remaining immobile, no matter the posture, is harmful to your health.
❌ The worst position, therefore, is a single, static one. Everyone who works in an office knows it; we sit for more than 8 hours a day in the same position! That is way too much!
Sitting for too long means:
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😰 Risk of obesity
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📈 High blood pressure
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🎂 Hyperglycemia
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⃔⃕ Excess fat around the waist
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⚠️ Excessively high cholesterol levels
Excessive sitting in general and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.
Therefore, the ideal:
👉 Move every 30 minutes.
👉 Get a sit-stand desk to alternate postures and stimulate your body by using different muscle groups throughout the day.
👉 Or simply change locations by creating two setups (as we do at Horus X). A sitting desk / table and a higher area to alternate. Sometimes we even work on a microwave or any surface that allows for working a bit higher up (below is Paul's setup, who installed himself on shelves at height)
The perfect working posture for screen work
The best posture for working is one that does not strain the body (or strains it as little as possible). Thus, it is necessary to adopt the most natural position possible for the joints, from the neck to the toes.
👱♂️ Head position
We tend to have our gaze pointing toward the ground or downward, forcing our neck to round and break its natural curvature. This poor position is accentuated by the overuse of our smartphones.
To relieve your neck when working on a screen, you need to keep your gaze directed straight ahead. This will force your head to straighten up, thus preserving your upper back.
To maintain an optimal head position, adjust the height of your screen so that the top edge is at eye level.
💡 Like some of us on the team, you can also equip yourself with a laptop riser if you work directly on your laptop. We highly recommend the brand MOFT, which makes very nice products.
🙆 Relaxed shoulders
To avoid pulling on your cervical spine, you must relax your shoulders. Indeed, working on a screen can cause tension (stress, lack of movement), pulling your shoulders upward.
Every time you realize your shoulders are hunched up, relax them to avoid the risks.
💪 The role of the arms and forearms
Working on a screen requires using your arms. You will notably be typing on a keyboard, moving a mouse, and handling documents.
To avoid musculoskeletal disorders, your arms and forearms should be in the most natural position possible. To do this:
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Keep your arms along your body (with relaxed shoulders, remember);
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The angle at your elbow should be approximately 90°, allowing for efficient keyboard typing;
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Your forearms should rest flat on your work surface, which will allow you to move your wrists freely.
⟯⟮ Preserving your back
It is necessary to protect your back when working in front of a screen. You should therefore keep your back straight, or even slightly curved backward at the lumbar region.
In fact, naturally, your back has two curves (when viewed from the side): kyphosis (curve forward) at the shoulder blades and lordosis (curve backward) at the lumbar region.
[Image of kyphosis/lordosis diagram]
🦵Straight legs
In order to preserve your pelvis and knees, it is recommended to keep your legs flat on your chair and maintain an angle of approximately 90° at the knees. Ideally, do not tuck your legs back and do not extend them forward.
👣 Feet touching the floor
Finally, the last link of your body, the roots of your skeleton: your feet. They must be positioned flat on the floor or on a footrest.
Screen work: Pitfalls to avoid
Screen work is not as comfortable as one might imagine. The slightest deviation can cause destabilization of one or more joints. So, to save you from future health problems, here are some mistakes to avoid when you are at your workstation.
The phone trap
When at your workstation, answering the phone can be a necessity. Thus, in addition to managing your computer screen, you have to manage your smartphone screen. The main mistake to avoid is picking up and wedging the phone between your ear and shoulder.
Although it might seem practical (and very cool) to take a call while continuing to type on your keyboard, it causes torsion of the cervical vertebrae and an imbalance of the whole body.
So, rather than answering the phone that way, use the speakerphone function or earbuds/a headset.
This way, you will keep your head straight and your eyes at screen height.
Working on two screens
Depending on your work, you may need two screens. To avoid unnecessary rotation of the head, and thus neck torsion, it is recommended to place the screens in a V-shape open towards you, with the tip of the V placed at the center of your head.
With symmetrical screens, reading will be easier. Above all, do not position one screen on top of the other, as you risk breaking the physiological curvature of your cervical spine.
Not taking breaks during screen work
Screen work causes a sedentary lifestyle that is harmful to your joints.
Therefore, whether you work in an office or at home, it is necessary to take breaks. It is actually mandatory for your employer to grant you break times when you work in front of a screen (source).
Recommendations suggest a 5-minute break every 45 minutes.
During your breaks, take the opportunity to do some stretching, walk, read, or engage in any activity that will allow you to move and soothe your stinging eyes.
Adopting falsely “comfortable” positions
Working from home allows you to stay at home, where all the temptations are present!
That sofa seems comfortable, as does that bed. Don't make that mistake! Working from your sofa or bed, with your laptop on your lap, not only fails to respect the recommendations of the INRS (well, that's debatable ^^), but above all, the impact would be truly bad for you!
Thus, the comfort you think you have at the moment is actually the ultimate trap to avoid at all costs!
If you are working from home, set up an office space with a good chair, a good desk, an alternative standing setup, and the necessary equipment to maintain good posture in front of the screen.
Tools to help you avoid risks
There are many tools that will help you preserve your body and increase your productivity at work.
🪑 The seat
As we saw above, it will be necessary to keep your back straight on your chair or have a slight backward curvature of the back. To help you maintain a good working posture in front of a screen, you can buy an ergonomic chair.
Be careful, however, as ergonomic chairs tend to be a bit expensive. If you have a limited budget, we advise opting for a gaming chair with lumbar support.
🪴 The desk
If you are working from home, organizing your workspace is necessary to preserve your health. You can find height-adjustable desks (electric or manual).
Don't forget that the angle of your elbows should be right so that your forearms can rest flat on your desk.
🦶 The footrest
Depending on your height, the height of your desk, and your chair, your feet might not touch the floor.
Thus, to avoid being on tiptoe or resting on the wheels of your chair, you can get a footrest. It will provide you with instant relief from head to toe.
🖥 The computer screen
All computer work requires a screen (unless you're in Minority Report).
Whether it is portable or fixed, you must choose your screen with care. To avoid visual fatigue, prioritize the latest screen technologies (OLED or QLED).
Then, you will need to adapt the size of your screen to the depth of your desk. Again, to avoid eye strain, you should not be too close to the screen (generally at least 50 centimeters, but it all depends on the screen).
Finally, prioritize a height-adjustable screen. If that is not possible, or if you work on a laptop, you can elevate your monitor (with books, a suitable support, or an arm).
Don't forget to get your Horus X blue light blocking glasses to protect yourself from digital fatigue and contribute to your overall well-being.
🐭 The ergonomic mouse
At Horus X, we are huge fans of the ergonomic mouse, which helps avoid unnecessary tension in the wrist. It takes a little getting used to at first, but once adopted, it's impossible to do without! We highly recommend it.
A final word: Screen work posture
To avoid pain, visual fatigue, and the risks of musculoskeletal disorders (MSDs), you now know how to position yourself when you are at a screen. As a reminder:
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Change your posture regularly: ideally every 30 minutes.
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Head straight, the top of the screen at eye level;
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Shoulders relaxed with arms along the body;
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The elbow forms a right angle and the forearms rest on the work surface;
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The back is straight or slightly curved backward;
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The knees also form a right angle to avoid risks of body tilting;
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Feet are flat on the floor, and don't hesitate to use a footrest.
Don't hesitate to invest in office equipment, especially by buying a good chair and a good desk. The earlier you take action, the more you preserve your health.
