Are you one of the many people that sit at an office desk day in, day out? If so, then you are most likely sitting in that same position for much of the day, innocently unaware of the possible negative effects that poor posture can have on your spine.
Between sitting at home on the sofa, commuting on the train to work and in the office all day, you may only be left with around an hour to stand, walk and exercise.
We all know that sitting down for extended periods of time cannot be totally avoided, but improving your posture and trying to stay active throughout the day can prove to be beneficial for your spinal health and general wellbeing.
Below are a few helpful tips to help you get into the routine of practising good posture:
- Take the stairs up to your office instead of the lift.
- Have regular breaks every 20-30 minutes by walking to the printer, coffee machine or bathroom to keep your body active.
- Be mindful of the way you sit at work – avoid hunching or slouching at your desk. Sit right back in your chair and make sure your back is well-supported by the chair. If you feel your chair is not supportive enough, then talk to your manager.
- When you are seated at your desk, distribute your weight evenly on your chair and keep your feet flat on the floor. If you can’t sit on your seat properly with your feet flat on the floor, then you may need a foot rest to place your feet on.
- If you are lucky enough to have a height adjustable desk, try alternating frequently between standing and sitting. If your workplace does not offer standing desks, it may be a good idea to request one.
- In warmer weather, take advantage at lunchtimes by going for a brisk walk.
Make time to assess your office desk. Are there any factors that may be putting stress or strain on your body? If so, it may be wise to ask your employer for a workplace assessment?
A few tips that may help though:
- Keep your mouse and telephone within easy reach, so you don’t have to overstretch to reach them.
- Adjust your computer screen to eye level and make sure it is directly in front of you, so that your neck is in a neutral position and be mindful of your posture while sitting. Do NOT cross your legs, as in doing so, you will twist your spine, which puts huge amounts of unnecessary strain and stresses through the joints and discs.
- It’s easy to forget to take a break when we are inundated at work, so set an alarm on your phone every 30 mins to remind you to get up and move around!
Taking these habits home too will help you put your perfect posture into practise in everyday life and also ensure that good spinal care is incorporated into every aspect of your life.
For further help or advice about how you can improve your posture both at work and in everyday life, please contact us and one of our practitioners will be happy to advise you.