Better Posture At Work Made Easier
Nowadays, if you work many hours, you probably have acquired a poor posture at work, which can by caused by habits from daily activities, such as spending many hours in office chairs or in front of your computer. In fact, a poor posture can become your second nature, if you are not carefull and don’t pay attention to the signs. Which eventually will cause you back and neck pain, as well as you may also damage your spinal structures. In fact, your job shouldn’t be a pain in the neck – at least not literally. Fortunately, if you wish, you can control and change these bad habits. The following are 5 top tips for better posture at work.
- 1. Keep your body aligned with your head and shoulders
While you are sitting at your office for your everyday work, you can in fact take advantage of all the features of your chair. The best way is to sit in a straight position and align your shoulders and ears all in a vertical line. You can get easily tired if you try any prolonged position, even if it’s a good one. By shifting to the edge of your chair and by keeping a straight position for your back, you’ll feel more comfortable and you will be able to work better. If you try to maintain a balanced posture by seating on your chair, you can have a lot of benefits and you won’t get tired very easily. Some people benefit while sitting on a balance ball; this way the pelvis is rocked forwars , which increases the lumbar curve and naturally shifts the shoulderd back (it’s actually like sitting on your office chair but on the edge of it). You also have to be very careful in avoiding bad postures, like crossing your legs unevenly while you are seating, bending over to one side, tilting your head or even hunching your shoulders in a forward position.
- 2. Move more
It’s important to make some pauses from your work and avoid sitting on your chair for many hours. As your muscles tire, slumping, slouching, other bad postures become more likely. Actually this can put additional pressurre on your neck and back. But if you wish to have a relaxed and also supported posture, you have to change your position frequently. For example, it’s good to take a break every hour for about two or three minutes, as to take a short walk or stretch a little bit. In general, working while standing offers you various benefits over sitting. But in case you have to remain on your seat while working, by standing up every hour allows you to reset of one’s posture. In case you don’t trust yourself to stand up to walk or stretch a bit, you can just set an alarm on your phone to remind you that it’s time for your ‘moving’ break.
- 3. Use ergonomic chairs while sitting at your office
The supportive ‘props’ can help you to load off your spine for better posture at work. If you use a chair with a back that can be adjusted, you can adjust it as you wish, in order to feel comfortable and more relaxed to do your job. For instance, a portable lumbar back or even a pillow can be easily used while sitting, in order to make your sitting more comforable and support your spine and back. In fact, these kind of support pillows are the best way in order to ensure that your spine receives the complete support it needs. Even if you have a distorted spine, you can actually find relief by simply trying to use these kind of pillows while seating at your office chair. You can also use backpacks or bags, that are especially designed in order to reduce the strain in the back, which eventually can influence your good posture. A pillow can support your spine and at the same time. It is also soft enough to conform to your body’s unique shape. In addition, it also helps to prevent muscle fatigue, which eventually leads to back pain.
- 4. Do ‘sneaky’ desk exercises
You can also do some exercises while you are sitting on your desk chair. For example, by keeping your elbows in a straight position, you can lift your arms overhead. Interlace your fingers and bend slowly to the right side and then to the left side. In addition, you can cross your right leg over your left leg and vice versa. Moreover, you can aslo cross your body by placing your left arm over your right leg. You may also look over your right shoulder and slightly twist your body into this position. You can repeat this exercise on the opposite side. Also you can stretch your right leg by pointing your toes forward and then upwards and you can repeat this exercise for about five times. Lastly, you can also try desk yoga, with the support of a video on YouTube.
- 5. Ensure that your forearms are supported
If you spent a lot of time at your desk, typing in front of your computer, then you need to ensure that your forearms have an ample support. In fact, this is very important, because without support, your shoulders can become easily tired and will begin slouching forward. The ideal position to bent your elbows at a 90 degree angle with the forearms supported by either a board or the arm of the chair you are seating or even the desk itself. If your wrists and forearms are forced into an upright position, you will be in a higher risk to get injured or to be in pain. But by maintaining a better posture at work, you will eventually minimize or even eliminate all these problems that might occure if you are not posture correctly. Above all, you need to remember that by practicing better posture at work, you will make it easier for you to breathe and you will also improve a great deal your blood circulation in your body. Which means that you’ll keep your body in a better condition and you’ll look after your health.