Healthy Posture for workplace wellbeing

How a healthy posture supports healthy working

Healthy posture is sometimes an area of wellbeing that is overlooked. But health issues caused by prolonged sitting should not be ignored. Think about how much you sit during the day. On the daily commute, at the office, in the evening watching TV. The hours sitting can really stack up. It’s not just activities like typing or cradling a phone on your shoulder that force your body into poor posture. Driving, prolonged standing, carrying children and (surprisingly) sleeping are all causes of poor posture.

Negative effects of poor posture

Poor posture can cause neck and back pain, affecting the alignment and strength of the spine and the muscles that around it. Poor posture caused by prolonged sitting can cause aches, back pain and even lead to serious health conditions such as obesity, diabetes and heart conditions. These continual pains or niggles can have a negative effect on your wellbeing and productivity at work.

How to maintain a healthy posture

The main points to focus on for healthy posture are using the right desk set up and adding more movement into your day.

The importance of a Display Screen Equipment (DSE) Assessment

A DSE assessment must be carried out for each individual office worker, even when hot desking or for home working.

To obtain a healthy posture you need a neutral posture. This means the joints are not bent, the spine is in correct alignment and avoiding twisting of the body. Maintaining a neutral posture is especially important when sitting as the tendency is to slump rather than sit up straight, forcing the back into misalignment.

Simple tips for healthy posture at work:

Adjust your monitor height

Looking down at laptops or smartphones can lead to ‘tech neck’ where the muscles in the neck contract to hold the head up. Prolonged looking down can lead to headaches, neck spasms and shoulder niggles.

The top of your monitor should be at eye level. If it is not, or if you are using a laptop, use a monitor riser or laptop riser to ensure the best height. This will ensure your neck is not strained. If your chin is parallel to the ground that is a good start. A chair that reclines slightly is also a good idea to keep the head back slightly.

Prop up your feet

To keep your spine in alignment, rest your feet on the floor. If this is not possible due to the height of your desk, consider using an angled footrest to prop up your feet.

Find the right chair for you

When sitting all day, comfort is key. To maintain a more natural curvature of the spine, use a small cushion to support the hollow area of the lower spine or invest in a lumbar support. Make use of arm rests to keep your elbows bent at a 90 degree angle and adjust the height of your chair to avoid slouching.

The perfect chair is where you spend most of your workday. It is a very personal choice and should be considered carefully. Many of our ergonomic chairs come with additional supportive features such fitted headrests for neck support, adjustable backrest depth and height adjustable arm rests.

Avoid slouching

Try and remember to roll your shoulders back and down to help the muscles in your back engage. Slouching means that the shoulders are hunched, and the spine is out of alignment which contributes to poor posture.

Movement at work

Remember to move around for better health. Health risks associated with prolonged sitting with little movement. It’s recommended that every 45 minutes you move around, either stretching at your desk or walking to chat to a colleague or make a drink. Schedule regular breaks or set a reminder to stretch if you tend to become engrossed in a task.

Easily add movement into your day

A sit stand desk or sit stand workstation can also help you alternate between sitting and standing to add more movement into your working day. Some tasks can be completed when standing such as taking phone calls, responding to emails or a casual meeting with a colleague. Standing can help reduce the risk of obesity, lower your blood sugar levels and reduce back pain. Alternating between sitting and standing can even help boost your productivity.

Use ergonomic accessories

There are a wealth of additional ergonomic supports and accessories available to office workers. If your wrists are unsupported why not try using a gel wrist rest on the bottom of your keyboard or mouse mat. You could also consider using an ergonomic mouse for additional wrist and arm comfort, keeping your arm positioned in a more natural way. A document holder may also help users avoid straining your eyes and the neck during typing.

If you would like help maintaining a healthy posture then we have a wealth of products to assist you. Contact our team or view our ergonomic products to support you whilst working at a desk.