If you are reading this right now, chances are you’re sitting at your workstation. Take a second to notice your posture. Are your shoulders slumped forward? Is your head leaning towards the screen or are you slouching in your chair? If you have noticed that you are doing any of those things, then you could be the victim of poor workplace posture!
Where did this come from? We adopt postural patterns throughout our lives for many different reasons. If we work in front of a computer for 35 hours each week in poor posture without correcting it, for example, it’s very easy to adopt that posture as neutral. That neutral pattern then begins to feel right, while any deviation from it feels wrong or uncomfortable. The good news is that you can teach your body to relearn better workplace posture with three simple tips: sit dynamically, take note of space and move more!
Sitting is a dynamic activity, not a passive one. Regardless of how ergonomically correct it is, your chair cannot take responsibility for your body, you must do that. Instead of slouching into your chair, imagine that you are standing on your tailbone. When you do this, your body will immediately shift into a straight, upright position. To sit dynamically, also means that you have the ability to adjust your posture throughout the day in order to maintain comfort. Sitting for long periods of time is taxing on your body, even if it’s in good posture. Moving into different positions throughout the day helps to ease the work of your back muscles and allows you to feel comfortable for longer periods of time. Try alternating between sitting up straight with the back support of your chair and sitting on the edge of your seat with an unsupported straight back. Your ears, shoulders and hips should be aligned.
Now, let’s focus on noticing space. Our bodies tend to go where our attention is. If you are sitting at a computer, more often than not your body will begin to move towards the screen without you noticing. Tilting your head forward can cause rounding of the shoulders and back as well as create pain. Similarly, if your keyboard is too far away from you, you may begin to put stress on your shoulders and back from subconsciously reaching for it. Do your body a favor; take the time to personalize your workstation! How is your area set up? You should be able to reach the keyboard with ease and the computer screen should be at eye level. The desk chair should support the natural curve of your spine, allow you to move freely in all directions, and be set at a height that permits you to place both feet flat on the ground. The chair should also have elbow supports so that your elbows are able to rest comfortably at a right angle. Here is an example of a properly set up workstation.
With your workstation personalized and ready to go, the final step is to remind yourself to move more! At least every hour, make it a point to get up and walk around briefly or do a few stretches. Just a few minutes of activity can help re-energize your muscles and give you the relief you need. Try to implement the below stretches into your daily life. Perform each stretch for 20-30 seconds and repeat two to three times each.
• Shoulder shrugs: Raise your shoulders up towards your ears, hold briefly and then relax back down. Repeat.
• Shoulder roll: Slowly roll your shoulders backward in a circular motion, and then do the same forward.
• Head roll: Slowly roll your head in a circle to the right, and then do the same to the left.
• Seated marching: While seated, march your legs up and down.
• Spinal Twist: With your hips facing forward, slowly twist your torso to the right and hold. Repeat on the left side.
• Chest Stretch: Bring your arms behind your back and interlock your fingers. Press arms back as far as you can.
• Overhead and Side to Side Reach: Interlock your fingers and lift your arms overhead keeping your elbows straight. Slowly lean to the right and then to the left.
• Desk Dive: While seated, pretend you are diving towards your desktop or towards the floor to stretch your back and shoulders.
Now that you understand how to sit dynamically, take note of space and move more, you are ready to put these tips into action. Don’t be a victim of poor workplace posture any longer, say goodbye to pain today!