Improving Your Posture at Work

Written by rebeccah

Are you constantly straining your neck trying to do work at the office? Frequently getting headaches? Studies have shown there’s a strong link between sitting at a desk all day and developing chronic back pain.

Dangers of poor posture at work

  • Slouching or crossing your legs create misalignment of your spine and hips, adding extra pressure and creating muscle strains.
  • Straining your neck up or down to see the monitor causes neck and back pain.
  • Headaches.
  • Mood swings.
  • Reduced oxygen levels due to poor circulation.

Benefits of correct posture:

  • Healthy bones and joints.
  • Proper circulation of blood, oxygen and nutrients.
  • Less pressure on your spine.
  • Increased productivity due to improved circulation and mood, and reduced pain.
  • Less likely to develop muscular injuries such as neck or back pain.

Tips for good posture:

  • Improve your working environment: place your monitor at eye level, leave enough leg room, place everything within arms reach, or try a back support or standing desk.
Correct desk posture.
  • Improve your sitting posture: keep you head in a neutral position, make sure there is enough leg room, uncross your legs/ankles, and rest your back flat against the chair.
  • Pay attention to pain: if you start to feel any muscular pain make note of where you’re positioned or what you’re doing in case any pattern emerges.
  • Get up and move around: frequently stand up and walk around to improve circulation and reduce stress on your bones and joints (it may help to set reminders). Also, Stretching decreases tension and relieves pain/stiffness, for example:
    • Child’s pose: helps to lengthen and stretch the spine.
    • Standing forward fold: hold 4 times for 30 seconds, stretching the hamstrings and hip muscles and releasing neck/shoulder tension.
    • Down-ward facing dog: deep breaths in this pose opens the chest and shoulders.
    • Pigeon pose: loosen hip muscles and release tension in glutes and spine.
    • Thoracic spine rotation: improves mobility and reduces stiffness in the lower back.
Child’s Pose.
Standing Forward Fold.
Downward-Facing Dog.
Pigeon Pose.
Thoracic Spine Rotation.

Find more of our health tips here.

Sources:

(1) Body Care Workplace Solutions. https://www.bodycare.com.au/5-tips-to-improve-your-posture-while-you-work/

(2) Holland, K. 2020. What’s the best sitting position for good posture? Healthline. https://www.healthline.com/health/sitting-positions

(3) Relax The Back. 2018. Workplace ergonomics: how to improve your posture at work. https://relaxtheback.com/blogs/news/workplace-ergonomics-how-to-improve-your-posture-at-work

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