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Improve your posture with Postureminder

Use Postureminder to improve your posturePostureminder provides intelligent, targeted posture reminders just when you need them to help you achieve better posture. 

Postureminder also includes detailed ergonomic advice to help you set up your working environment, adopt good postures and healthy working habits to protect your health and well-being. We can supply larger employers with a comprehensive Display Screen Equipment (DSE) training package to train large numbers of computer staff in a cost-effective way, including completing a detailed self-assessment of their needs and working environment.

On this page we provide some brief pointers on good posture and healthy working habits.

A good working posture:
The key points to note are that your bottom should be at the back of your seat, in contact with the back support. You should adjust your back support so that it nestles in your lower back and allows you to sit with a slight backwards lean.

The height of your seat should be adjusted so you can sit with your feet flat on the floor and slightly in front of your knees.

If you rest your hands on your keyboard, your forearms should be horizontal - if this requires you to raise your seat so that your feet are no longer flat, you may need a footrest. If your desk is too low to allow this posture, you should look into ways of raising your desk.

Although this is an ideal posture, you should not aim to sit rigidly in it. Regular movement, even fidgeting, is very important to avoid developing musculoskeletal problems. However, you should aim to return to this good posture in between movements, and avoid sitting in consistently poor postures for any length of time.

Of course, some people use kneeling chairs, saddle chairs or stools, or even sit on exercise balls. Many people find ergonomic kneeling chairs and saddle chairs extremely useful, but they are still only as good as your posture while using them - it's still possible to slump badly in a kneeling chair!

Although Postureminder's advice is based around a standard, good quality office chair, if you have a saddle stool or kneeling chair, you can still use Postureminder to help you use it properly. Just follow the ergonomic advice provided by your chair manufacturer to set things up, then use Postureminder to help you keep to that advice.

Postures to avoid:
The most commonly seen poor postures are slumping (sometimes called slouching) or leaning. Both postures put additional pressure on the vertebrae in your back.

Other common poor postures include sitting with your weight more on one side than the other, or craning your neck forwards on your shoulders ('vulture-necking')

Postures to avoid:
Another real no-no is working with your screen off to the side. This causes you to twist your neck and torso. Even if you don't use your computer that much, make sure it is set up so you can sit directly in front of it. You may need to rearrange your desk to achieve this, or even ask for a larger desk

Correct screen height:
You should adjust your screen height so that, when sitting correctly, the top of the screen is at eye level. Otherwise, you may be tempted to slump whilst using the computer. This may mean raising your monitor on a sturdy stand if it doesn't have built-in height adjustment

Correct screen distance:
Normal-sized screens should be placed at approximately arms length when sitting correctly. Any closer and you increase the risk of your eyes becoming tired through focusing so closely. Farther away, and you'll probably have trouble reading the screen, encouraging you to lean forwards

Wrist posture:
You should try to type with your wrists and forearms horizontal and your hands hovering just above the keyboard. Your keyboard should be placed so that you have just sufficient room between it and the edge of your desk to rest your hands when not typing. Don't place it too far away as this will encourage you to lean forwards, or stretch your arms and shoulders, to type. Don't type with your wrists bent back or resting on the desk, as these postures can increase your chances of developing RSI conditions. If you have a wrist rest, this is only for resting your wrists between bouts of typing

Mouse use:
You should aim to use your mouse in a similar way to your keyboard, with your wrist and forearm horizontal. Avoid having the mouse too far away from your body as this causes tension in your arm and shoulder which can lead to RSI conditions

For comprehensive advice and real, day-to-day help to improve your posture and prevent or treat back pain, award-winning Postureminder software is the answer.

Request a free 30-day trial or visit our online shop to buy now.

What our users say...

 

Helen Killeen, Business Manager, Glaitness School, Orkney:
"I am impressed both as an employee and a manager with Postureminder. It helped me personally to adopt and sustain good habits when keyboarding. As a manager, the fact that employees receive integrated ergonomic training and self-assessment report as part of the software package means it is great value too!"

David Brewerton, Programmer and posture blogger at www.computer-posture.co.uk:
"There are other software packages available but PostureMinder is the best Iíve seen and after two weeks Iím convinced that it is actually improving my posture and easing my pain problems"

Aaron Gammon, Professional Musician:
"Postureminder continues to help me improve my sitting position both during my day-to-day computer use, and during my regular practise as a percussionist. Used intelligently, in my case in conjunction with other techniques, Postureminder has proven itself to be an invaluable tool in my ongoing efforts to improve my posture, health, and well-being. Initial use of the software was quite an eye-opener for me! Although I felt that I was very aware of my own back problems, I was extremely surprised to what degree the posture I unconsciously felt was 'correct' actually was out of alignment. I am grateful that this intelligent software exists, has been developed and is maintained, and cannot recommend it highly enough. "

Andy Woods, PhD (Trinity College Dublin):
"Postureminder's gentle reminders to sit up straight are great - I am a psychologist and recognize that consistent unobtrusive feedback is essential in making any such change in your life. Thank you PostureMinder for improving my posture :-)"

Margaret Chou, Marketing Administrator, Lamri Ltd:
"I bought Postureminder 18 months ago and it's made a significant improvement to my working style. I spend a large proportion of the day at my desk but with Postureminder I donít end up hunched over my mouse exacerbating my shoulder problem. This is the next best thing to having my chiropractor sitting next to me and a whole lot cheaper"

Aaron Gerstonkorn, Muniworks, US:
"Really love your product, it has really kept me in the right position and helped reduce eye strain with the micro breaks"

Tim, Business Recovery Partner, leading UK accountancy firm:
"Better habits are ensuing...It's certainly helped me"

Sue, Vocational Rehabilitation Consultant:
"It proved very useful in identifying when I was not sitting correctly. It helped me to improve my posture a lot. Iíd definitely recommend it to computer users, especially those with existing musculoskeletal disorders"

Liz, Software Tester, Manchester:
"I'd been having back problems for three or four years and even had to take time off work when it got too bad. I've also had physio to try to help alleviate the pain. Since I started using Postureminder my back pain has definitely improved"

Diane Kermode, MD of Beechwood Occupational Health Ltd:
"Postureminder is a good, uncomplicated product which acts as a safeguard for businesses to use to protect and educate employees. It will be very useful for those with pre-existing postural or musculoskeletal problems"

David Nesbitt, Private Chartered Physiotherapist, Whetstone, North London:
"As a physio I have found Postureminder really complemented the advice I have been giving my patients regarding posture and their working environment. A great concept, very user friendly and an essential tool for all computer-based workers"

PC Advisor magazine review:
"Postureminder is ideal for those concerned about how they sit now, or want to prevent problems in later life. The sooner you can start sitting right the better."

Michael van Straten, Health Journalist of the Year:
"Backache is one of the most common reasons for lost days at work and it's also a frequent problem for young children. Latest research shows that long periods at a computer can cause backache, pain in the neck, headaches and RSI...Around 32% of us sits for 10 or more hours each day, slouching in front of PCs and TVs. This bad posture is the trigger for back pain. [This] award-winning system will change how we all sit at computers. PostureMinder is new software that watches while you work. It sends webcam messages if you slouch, shows how to set up workstations and tells when you need a break"

Leading Physiotherapist Christopher M. Norris MSc MCSP MBAcC:
"Norris Associates have been providing occupational health services to bluechip industries in the Northwest for over 20 years now. During that time we have worked with clients such as Jaguar, Shell, Kelloggs. One of the factors which is the source of many painful conditions in office workers is prolonged sitting at a computer. This constant low level stress causes muscle fatigue, neck and shoulder pain, and back conditions. To combat this type of occupational stress our physiotherapists often recommend taking regular breaks and performing simple stretching exercises to prevent accumulated stress in the body tissues. Well, now we have found an excellent software program which encourages users to do just these things"

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