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.


(1) Body Care Workplace Solutions.

(2) Holland, K. 2020. What’s the best sitting position for good posture? Healthline.

(3) Relax The Back. 2018. Workplace ergonomics: how to improve your posture at work.

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