5 Ways Every Office Workers Can Improve Their Posture

Poor posture can be triggered by numerous activities in the office, from sitting incorrectly to the way you hold your phone. Over time, this can lead to all sorts of health ailments, including backache, muscle pain and joint stiffness. Luckily, there are plenty of ways office workers can improve their posture and stave off these problems - and here are some of the most effective.

1) Sitting correctly

We all know that sedentary work environments are bad news for our posture and can cause a range of aches and pains from the neck down to the lower back. One way to prevent this is by sitting correctly. While sitting in an office chair, your back should be supported, your thighs at right angles to your body and your feet firmly on the floor. Try to distribute your body weight evenly by avoiding unbalanced postures such as crossing your legs, leaning to the side, tilting your head or hunching forward. Investing in ergonomically designed office chairs that are adjustable by tilt and height can also help to encourage good posture.

2) Keep moving

When you spend the majority of the day sitting down, your muscles can begin to tire over time. This can make slouching far more tempting. To help maintain good posture, it’s important to move around frequently. Try to shift your sitting position every so often to help to alleviate pressure to the neck and back muscles. Experts recommend taking a break from your desk every 30 minutes to prevent you from becoming stiff. These doesn’t necessarily have to be long breaks; they could involve making a coffee or going for a brief walk.

3) Use posture-enhancing aids

To help ease the strain on your spine when sitting, it’s worth taking advantage of supportive aids. For example, footrests can be used to help you position your feet at a comfortable level. Ergonomic back supports can also be fixed to office chairs to minimise pressure on the lower back. Cradling your phone between your head and shoulder can also cause posture problems and strain your neck muscles. If you use your phone a lot at work, try swapping your handset for a headset to prevent this problem.

4) Change your computer screen position

Make sure that your computer screen is directly in front of you and at eye level. It should also be at about an arm’s length away. This can help you to avoid leaning forward or straining your neck.

5) Arrange your desk correctly

The setup of your desk can also have an impact on posture. Make sure that your keyboard is in directly front of you when typing, with a gap of about four to six inches at the front of the desk to rest your wrists. Your mouse should also be as close to you as possible to avoid awkward bending. It’s also a good idea to position frequently-used items on your desk as close to you as possible to avoid repeatedly stretching or leaning forward to reach things.