Secretaries are meant to work in front of a computer for hours each day. Their role is to type out the documents laid down before them and present them to the head of department before the deadline. Many departmental heads require that their secretaries remain at their desks each time they pop in.

Little do they know that they make the lives of these workers tough, because the prolonged sitting ends up having a toll on the back and neck of the secretary.

If you start experiencing back and neck pain after sitting behind the desk the whole day long, maybe it is time to change the posture. Sitting the right way can help you relieve the stress on the back muscles as well as the neck, which means you prevent the onset of back pain.

Additionally, sitting the right way can make a huge difference on the way you type. So, take a few minutes to make your computer keyboard, and your workstation, a pain-free zone. Today we look at postural adjustments that can help you type better, and leave you feeling more comfortable for longer.

The Chair

If you have been keen, you find that many new workers adopt the height of the chair that they are given when they join the organization. This is a huge mistake because what you need is to adjust the seat according to your body weight and height.

When seating, your legs ought to be slightly level, or lower that the seat. Both of your feet need to stay flat on the floor. If in any case they are lower or higher, then change the height of the seat. If you are short and the chair cannot adjust to reach the height of the feet, use a footstool.  Check out the best ergonomic footrest as reviewed on Free Your Spine so that you don’t have to hassle looking for the ideal one.

The spine needs to be in line with the back of the chair, and the backrest ought to be tilted back a little, say about 110 degree angle. If your armrests get in your way, then detach them or use a different chair that gives you the right height.

The Monitor

When working, most secretaries strain their eyes and neck. To avoid this, try and center the monitor directly in front of you, at an arm’s length. The top of the monitor ought to be about 3 inches above the eye level.

You also need to type at the right height. Many secretaries place the keyboard right on top of the desk, so that it is just below their chest level. At this height, you end up straining the nerves and joints. This causes pain and numbness in these areas.

To prevent this, use the keyboard tray that is a fixture of many computer tables.

Tone Down on Laptop Use

If you use the laptop time and again, you need to reduce on the usage. Many secretaries opt to place the laptop on their laps so that they can type faster. Doing this forces you to bend your head forward, which in turn puts a lot of pressure on the bones of the neck that are called vertebrae. This can trigger headaches and cause pain in your upper back.

The Bottom-line

When it comes to secretarial work, you need to be ready to sit for some time.  Sitting is all about typing documents and making sure the demands of your boss are met. However this comes at a price, but you need to try and avoid issues that come up especially with your back and neck.

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