We spend roughly 13 hours per day sitting, according to a survey commissioned by Ergoton. We spend most of that time sitting at work at a workstation or desk. Our posture and the ergonomics of the set up has a great impact on our posture and health in general. Since you are going to be sitting at a desk all day, you may as well ensure that it is set up in such a way that you are comfortable and not causing any permanent damage to your spine.
Ideal set up if you are using a desktop/laptop
Ideally, feet should be flat on the ground, the front of your seat should not be pressing on the back of your legs. The chair should be adjustable and able to swivel. The backrest should be at a 90 – 120-degree angle and support your lower back properly. Your elbows should be at your sides, close to your body, also at a 90-120-degree angle. The back must be straight, with your spine not feeling any pressure anywhere. Wrists should be as straight as possible, with a minimum bend.
Remove chunky jewellery if you are typing for long periods as this could cause injury to your wrist. Place your screen or laptop on top of a document holder, book, paper or any other platform, so that the top of the monitor is roughly at eye level. You don’t want to look down at your screen all day. Lastly, the monitor should be roughly arm’s length away from you.
It is further recommended that you get up at least every two hours if you are sitting for long periods of time. It is actually better to get up and take a walk every hour, just to keep the blood flowing and avoiding stiffness in the back and legs.
What should you do if you are using mainly a tablet?
The perfect set up with a tablet is not so easy to get right. A tablet is very useful because it is so mobile. It has become increasingly popular for many companies and schools because it is light, mobile and more cost-effective than laptops. With the ever-expanding variety of apps, you can do almost anything on a tablet, that you can do on a computer. Schools are also starting to favour tablets over heavy books, as this is much better for growing kids’ backs.
There is a challenge with using a tablet though, due to its size, it has not been easy to find a way to set it up in an ergonomic way. Most of us slouch over it while it is flat on the desk surface, or we have a flimsy case that props it up in front of us. These are not ideal situations and you will find yourself with a stiff neck soon. So what is the solution?
The Silesian Case
One solution to this problem is the Silesian case. It is a stylish carry case to keep your tablet and all the accessories safe. It looks like a normal briefcase, made from quality materials. It also transforms into an ergonomic workstation. Once you set up the workstation, you will see that the case places the tablet at the perfect height and angle to avoid any strain on your neck and back.