3 Top Tips for Maintaining good Posture at Work

by kbing

Whether you work in a high-intensity role with all day spent at an office desk, or you are a part-time worker who only spends a few hours a day at their home workstation, maintaining good posture should remain at the top of your priority list. 

It’s a common sight in the office to see coworkers stretching and complaining of back pain – but when long hours are spent sitting without giving thought to posture, it can lead to a myriad of problems that go way beyond a momentary inconvenience. 

If you have historically suffered from neck and back pain, it’s time to spare a thought for your older self – the faster you act on improving and maintaining good posture, the less likely you will be to suffer from spinal difficulties in later life, meaning there is never a bad time to start learning. 

Not only will improving posture see benefits for your health, but it will increase your comfort while working, meaning you are in a better place to work productively and positively for longer. Read on to find out more about maintaining good posture at work.

1. Neutral posture

If your parents ever talked to you about posture when you were younger, it was likely disregarded as unimportant – after all, the consequences of bad posture are hardly tangible to a teenager who hasn’t yet set foot in an office. 

However, their advice to ‘keep your back straight’ and ‘shoulders back’ is not without backing in reality, and experts refer to this position as Neutral Posture. Maintaining the principles of Neutral Posture will enable workers to minimize the likelihood of ever experiencing chronic pain or other symptoms such as trapped nerves, muscle tension and spinal compression. 

Keeping a straight spine and shoulders back is easier said than done, though, especially if it’s never been something you’ve practiced before. Other helpful tips include using the back of the chair as a frame for the back, and keeping feet flat on the floor while avoiding leg or feet crossing.

2. Optimize your desk 

Whether you’re using a top-of-the-range laptop or one of the many Lenovo Workstation Desktops, optimizing your desk set up for posture should be a top priority. While following the steps above should allow you to regain control of your back and shoulders, a poorly organized desk will naturally encourage you back into your bad habits.

Optimizing a desk for good posture depends on the unique characteristics of the user, as dimensions will need to be configured to how much space is required for legs, arms, and the allowance of free movement. Keeping your monitor at eye-level will ensure that your neck isn’t exacerbated by a constant downward or upward angle.

3. Movement breaks 

No matter what kind of role you are in, movement breaks are essential in releasing tension and encouraging circulation to the muscles.

Studies suggest that a movement break every 30 minutes has a large impact on reducing the health risks associated with sitting, allowing yourself to decompress. Building a ‘stretching schedule’ into your day will not only help you to be more productive, but ensure any pain or discomfort is kept to a minimum.

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