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Creating a Healthier Work Station with #KTBHealthyMorning

There are more ways to improve health and wellness than by just going to the gym. With an average work day of 8 hours (minimum) most people spend a third of their day at their desk slouching. The key to preventing work-related neck and back injuries is to evaluate your workstation and make sure it is ergonomically correct and promotes good posture. 

Good Posture Tips

Chair position-Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips, making sure your seat is not pressing against the back of your knees. 

Back support-Keep your backbone straight, shoulders back, abdomen and buttocks pulled in, and chin tucked. If your chair does not allow this, try placing a cushion between the curve of your lower back and the back of the chair. 

Computer monitor-Position your monitor 18 to 30 inches from your eyes. The top of your screen should be at eye level or below so you look slightly down at your work. If glare is a problem, turn off some or all overhead lights and close blinds if possible. 

Headsets-Use a headset if you frequently talk on the phone and type or write at the same time.  

Wrist rest-Keep your wrists in a straight, natural position when using your keyboard. Do not use your wrist rest while typing. Use it to take occasional breaks from typing. 


Of course, even with the best posture and ergonomics, sitting at a desk all day can be stressful on your body. On average, your body can only tolerate one position for about 20 minutes before needing readjustment. Taking a one-minute break every 20 minutes is helpful. 

Find out more about body mindfulness, laptop and mobile ergonomics, and more at the Kistler Tiffany Benefits Healthy Morning Area during the BCA Hospitality Breakfast on September 21st featuring Col. Mark Tillman. This month’s Healthy Morning partner is Wellness Coaches USA.