How to Improve Work Posture While Sitting
By Ryan Fogel,
On average, most of us spend up to 12-13 hours daily sitting in front of the computer. What we may not be aware of is just how much our poor posture is affecting our health. There are many negative impacts of poor posture on our bodies, including: rounded shoulders, potbelly, muscle fatigue in the neck and back, headaches, and other bodily pains.
Failure to sit properly can cause these ailments to become worse and potentially have life-altering side effects, such as a permanent change to your spinal cord. Poor sitting posture doesn’t just cause a temporary strain or discomfort, but long-term negative effects.
To prevent chronic neck and back pain and other health issues that affect productivity, it is essential to practice better ergonomics. The term ergonomics refers to tailoring sitting and work tools to fit your body and improve health conditions. Here are some helpful tips that can improve posture and reduce pain in the body.
Practice Neutral Posture
The neutral posture is the natural alignment position of your back when sitting. If the natural alignment of the spine is compromised due to slouching, hunching, or injury, this can lead to spinal compression, nerve pinching, and muscle tension. To achieve a neutral position sitting at your work desk or at home, do the following:
- Position your monitor at eye level, so you don’t have to tilt the head
- Pull your shoulders back and let your back rest flat against the chair
- Ensure your feet are rested on the ground without the legs or ankles crossed
- Keep your upper back straight, use a lumbar support tool if necessary. This also prevents slouching.
Watch for Back and Neck Pain
Watch out for symptoms such as stiffness and soreness in you back, shoulders and neck. If you observe symptoms, ensure you make daily or regular notes to track any habit or routine that may be causing or contributing to your pain. Using this information, you can begin to make the necessary adjustments to your posture to effectively prevent any stiffness or soreness in your muscles while seated.
Give Yourself Movement Breaks
One of the major reasons why the work desk causes back pain and chronic diseases is because it limits your movement. Research has found that taking regular movement breaks every 30 minutes helps reduce the health risks posed by sitting for extended periods of time. It is vital to make time for scheduled breaks and good posture exercises during sedentary work.
Use Ergonomic Supports
It can be tough to maintain a neutral posture when sitting at a desk. It is difficult to remain in alignment due to years of poor posture habits. Thankfully, excellent support products make it possible to attain a neutral seated posture and build healthy ergonomic habits.
Some of these kinds of products include adjustable ergonomic chairs with headrests and lumbar supports, footrests, and workstation components like monitor arms, keyboard trays, and ergonomic mouse. A popular option today is the “sit-stand” desk, which allows switching between sitting and standing easily.
Create an Ergonomic Workstation
Set up an ergonomic workstation if you want to achieve complete body wellness. A properly set up ergonomic workstation will:
- Allow for full range of motion
- Have items placed at the correct distance to prevent reaching
- Provide adequate leg room and foot placement
- Alleviate hunched posture
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!
Filed under: Ergonomic Injury Prevention