Many of us spend a large part of our working day hunched over computers or stationery at a desk but unfortunately, these extended periods of poor posture can cause many health issues. Problems that can result from sitting in a sub-optimal way for prolonged periods of time include decreased productivity and neck and back stiffness and pain, along with various other musculoskeletal issues.
It’s crucial to retain the right posture when at work, so you address any imbalances that could lead to problems, misalignment and pain. By following some practical tips you can redress the balance, which will enhance your overall wellbeing and performance.
What is proper posture?
Having a proper posture means that the natural curves of your spine, including your neck, upper back and lower back, are consistently aligned while sitting, lying or standing. These pivotal bodily areas are technically referred to as the cervical curve (neck) thoracic curve (upper back) and lumbar curve (lower back). Aligning them will be key to achieving good posture, as it’s important that your head, shoulders, and hips rest in a balanced position.
3 key benefits of maintaining good posture
- You’ll experience less pain and discomfort. Keeping a proper posture will mean that the pressure on your spine is distributed more evenly, which will decrease the strain placed on your muscles, ligaments, and joints. This has the added benefit of easing the pain and discomfort that’s most often associated with having poor posture.
- You’ll enjoy better breathing and boosted circulation. When you hunch or slouch, it can compress your chest, restricting your breathing and lung capacity. Making an effort to maintain aligned posture will improve breathing, oxygen flow and circulation, which enhances health over the long term and gives you more immediate energy.
- You’ll sharpen your concentration and increase productivity. The correct posture will also act as a support to your mental focus and alertness, helping you concentrate better and stay productive, as it boosts your cognitive functioning.
9 strategies for achieving proper posture at work
- Choose to sit in the correct alignment – Whenever you are sitting at your desk, check to ensure your feet are placed flat on the floor, if they are not supported by a footrest. Keep your knees slightly bent and your hips at a 90-degree angle as you sit in your chair, making sure your lower spine is well supported using a small pillow, towel, or the chair’s built in back support.
- Position your head and neck optimally – Angle your computer screen so it’s at eye level to avoid placing excess strain on your neck and keep your head in a neutral position. If you’re going to be working on electronic devices for extended periods of time, it’s important to avoid craning forward, or tilting your head excessively – as this can lead to strain.
- Make sure your arms and wrists are well supported – Whenever you’ll be using your keyboard and mouse, adjust your chair’s height so that your forearms stay parallel to the ground, while your wrists are kept straight. You can also incorporate wrist supports or other ergonomic equipment to help reduce the strain placed on your wrists and hands, so you avoid developing issues such as carpal tunnel.
- Engage the muscles in your core – Try activating your core muscles by sitting upright and slowly pulling your navel in towards the back of your spine. Doing this regularly helps to strengthen key core muscles, which will help keep your spine stable and improve posture.
- Take regular working breaks – Make sure you periodically take time away from your workspace to stand up, stretch, and move around. Taking these brief breaks will help your body reset itself and allow you to release any tension and stiffness that’s developed from prolonged periods of sitting down.
- Optimise your workstation – Your workspace can also aid your posture, so ensure your desk and equipment are arranged in a way that’s ergonomically beneficial. Your mouse, keyboard, and other regularly used items should all be positioned within easy reach, so you can avoid unnecessary straining.
- Select seating that supports your body – If you’re going to be spending a lot of time at your desk, it’s a good idea to invest in an ergonomic, adjustable chair. This will help provide you with the correct back support, so you can more easily accommodate your body’s individual needs.
- Perform helpful postural exercises – Include regular exercises that strengthen your core muscles into your daily routine, such as Pilates, yoga and simple stretches. Exercise that lengthens and strengthens the muscles is crucial to sustaining proper posture and can give you a much needed release, when you’re spending most of the day at your desk.
- Stay mindful of your positioning – Maintaining a good posture requires mindfulness – so regularly check in on your posture throughout the working day. Doing this is critical so you address any bad habits like hunching, craning or slouching, which will all pull you out of optimal alignment.
Conclusion
Achieving and sustaining the correct workplace posture will be key to boosting your general wellbeing, as well as your productivity. If you follow these strategies to improve and posture you’ll decrease any chance of musculoskeletal problems arising and boost your focus, as well as your performance.
Practicing good posture is a habit that needs some concerted effort, as it’s easy to slip in to bad habits – and out of alignment. Attaining the right workplace posture will require continual awareness, but the benefits it brings are worth this effort. By making your posture a priority, you’ll be making an investment in your health – and you’ll experience the long-term benefits of feeling more energised, healthier, and productive.
