Is your work ruining your posture?

August 4, 2015 - 2 min read

Your daily 9-5 job can be ruining your posture. Don’t worry, here are some simple hacks to use every day to help improve your posture and help stop back pain.

When we refer to good posture, we are referring to the body’s optimum position of joints and bones to minimise wear and tear. Many things can influence your posture including how you sit, as well as the position of your chair and computer screen. Luckily, there are some easy ways to ensure you have proper posture, starting at the office.

Sitting at a computer correctly

– Always have your screen and keyboard directly in front of you and ensure you can easily focus on the screen. If needed, move the monitor forward or backwards.
– Ensure the top of your computer screen is just below eye-level. If you cannot touch-type, lower your screen further.
– When typing, your arms should be at a 90-degree angle when fingers are typing.
– Ensure your seat is as close to the table as possible while sitting and push your hips to the back of the chair.
– Place your feet flat on the ground with your knees at a 90-degree angle.

Posture exercises you can do at work

– Every 30 minutes, stand up and go for a quick walk.
– Slowly stretch your neck from side to side, tilting front to back and look left and right.
– Roll both your ankles and wrists 10 times in an anti-clockwise and then clockwise direction.
– Find an uncovered wall and stand with your back and heels against the wall. Ensure your shoulders and bottom are touching the wall. Stand tall and stand for 30 to 60 seconds.
– Roll your shoulders to the front and then to the back 10 times.

Other solutions

– Maintain a healthy weight including a healthy diet and regular exercise.
– Try not to stay seated for more than 30 minutes at a time.
– Visit a qualified masseuse to keep your muscles nice and relaxed. A chiropractor maybe required for more complicated problems.
– Using a foam roller (a tennis ball will also suffice) regularly to stretch your muscles.
– An ergonomic chair or swiss ball is a great option to assist in correct posture in the workplace or at home.