Many office workers visit physical therapists complaining of neck and back pain. They’re the people who sit with poor posture at desks for prolonged periods of time. Without even thinking about it, they simply sink into bad postural positions. Their shoulders are slumped, they look unattractive and saddled with chronic shoulder, neck- and back pain.
Your body posture speaks volumes about you. Good posture wards off arthritis and fatigue, you look taller, you look more attractive and confident. Bad posture is a learned behavior and giving just a little more effort with our posture can make a significant difference in our health and appearance.
Wellness at home and in the workplace has become a hot topic- to avoid a multitude of unpleasant aches and pains, we look at 7 tips to easily improve your posture and ergonomics.
1. Reduce Tension with a Stretch
Stretching needs to be down in a slow way. Ease into each stretch until you feel slight tension in the muscle you are stretching. For a neck stretch, while sitting in your chair, allow the right hand to reach down towards the floor and gently tilt your head to the left. You’ll actually feel the stretch in the right side of your neck. Change over the stretch the other side. Stretching is great for reduced muscular tension and increased mental and physical relaxation.
2. Invest in an Ergonomic Office Chair
There is no single, optimal type of office chair. People have individual preferences for comfort, but there are still guidelines for buying the best chair which will promote good posture and back support. Look for the ability to adjust the chair’s height to cater for your specific height. Make sure all parts of the chair can be individually adjusted. You should be able to adjust the armrests, the back support and the seat to make it a good fit for you. Make sure the actual seat is adequately padded to ensure comfort, but also ergonomic support. Ensure your chair can swivel so that you can easily reach different areas at your desk without having to twist and turn uncomfortably.
Ergonomic Trends has an excellent roundup of the best ergonomic office chairs based on price and features for 2017.
3. Create an ergonomic work-space
The increased use of computers in the workplace means more people spending their time in a sedentary position at a desk. Make sure your mouse is within easy reach and on the same surface as your keyboard. Keep your wrists in a straight and neutral position while you are typing, and your upper arms close to your body. Also, try to adjust the sensitivity of the mouse so you don’t grasp it tightly but can use a light touch to operate it. Also if you frequently talk on the phone and want to continue typing, use your phone on speaker as opposed to cradling the phone between your head and neck.
For your desk, consider getting a desk riser that elevates your computer monitor and peripherals, letting you stand periodically instead of sitting to work. Alternating your work routine between sitting and standing has been proven to yield tremendous health benefits.
4. Have a Massage
This physical therapy relaxes, strengthens and stimulates the muscles and ligaments, making use of a variety of hands on techniques. It eases stiff joints and promotes stimulation. Massage reduces pain by increasing production of endorphins. Massage is effective for treating disorders such as strains, backache, headaches and sciatica. Massage relieves muscle pains, and having poor posture puts strain on your muscles.
5. Stand Tall
Proper standing posture is about alignment and balance, and the bonus part is that it gives you an air of confidence. Stand up straight, keep your shoulder squared and pull your head back and up. Practice by standing with your head, shoulder blades and buttocks touching a wall.
6. Sleep soundly
How you sleep can have an effect on your walking posture. Certainly make sure that your bedroom is quiet and comfortable. Yes, you can’t maintain a certain posture while sleeping, but you can use a firmer mattress to provide proper back support. Try out a mattresses for personal comfort before buying it. If you tend to sleep on your side, place a smallish pillow between your knees to help with keeping your spine nicely aligned. Use a small pillow when sleeping on your stomach to keep your head in an aligned position.
7. Apply proper posture when lifting things
Always bend your knees and straighten your legs so that your leg muscles do the work and not your back muscles. To lift something, keep your feet apart, hold the item close to your body and keep your arms bent.
Conclusion:
Sitting and standing in certain positions can cause misalignment. Bad posture is a long-term habit, and poor postural alignment can even bring on nervous system diseases. All it takes is a few practical solutions such as those mentioned above to improve your health through good posture and an ergonomic environment.