Ways to improve your posture in the office

Ways to improve your posture in the office

It is common knowledge that a sedentary lifestyle is unhealthy and somewhat unnatural for the human body. Staying in the same position for a number of hours each day is not only going to discourage an active lifestyle but also take a toll on your muscles and posture.

There are a number of things that you can begin implementing right now as you are reading this blog to help you make little changes to improve your posture.


Keep your ears in line with your shoulders

Ensuring that your ears are in line with your shoulders is a good way to keep check of your posture. This position straightens out your spine from top to bottom and is a good trick to remember if you notice yourself slouching at your desk.


Uncross your legs

There are a lot of different tales about why sitting with your legs crossed is bad for you but it is a proven fact that this position causes a bad posture. Sitting with one leg crossed over the other can cause your pelvis to rotate and tilt therefore leading to lower back pain and potentially even spine misalignment over time.

Did you uncross your legs when reading this?


Get up and move

Humans are designed to be moving around and using our muscles regularly and not sitting still for long hours at a time. As your body slouches and slumps, pressure is added to the head, neck and back and in turn, assists in developing a bad back. Taking a break for a couple of minutes each hour is a good way to ensure your muscles are being used as well as giving your eyes a break from a screen.

This doesn’t have to be a long break. It could be a quick walk to the kitchen, loo, or even just a taking a couple of steps and conducting a small stretching routine.


Do sneaky desk exercises

Whilst we’re not advising you to run yoga sessions in the middle of the office every hour, we understand that you might not want your colleagues to see you exercising in the office so we have formed a list of sneaky exercises for you to try out!

  1. Seated leg raises. Whilst sat in your chair, simply raise your feet forwards so your legs are straight and hold it in place for five or more seconds. If you want to do reps, lower your feet until they almost touch the floor and then lift your legs back up and hold again.
  2. Do a wall sit whilst waiting for the kettle to boil or the microwave to ping. Whilst waiting, rest your back against a wall and slide down until your thighs are parallel with the floor. Hold this position until your food or drink is ready if you can!
  3. Get into the habit of performing a stretch each time you complete a task. For example, every time you send an email, draw your shoulders back and squeeze 10 times and every time you end a phone call, bring your ears to your shoulders for a few seconds and back to stretch out your neck.


Adjust your chair properly

When you are adjusting your chair to sit comfortably at your PC, there are a number of things you should be looking for. Follow these steps here for the perfect seating position for your back.

  1. Scoot your bum to the back of your chair before doing this as that is where the chair is best designed to support your back.
  2. Ensure your feet are firmly placed on the floor with your thighs parallel to the floor. If your thighs aren’t straight then adjust the height of the chair until they are.
  3. Now your eyes should be level with the top of your computer screen. If they are not, you need to adjust the height of your computer screen.
  4. Finally, ensure that your mouse and keyboard are in easy reach. Ideally, your elbows should be at a 90-degree angle when working.


Get a Chair that Supports You

The term ergonomic chair refers to a chair that is designed for efficiency and comfort within the working environment. An ergonomic chair will offer support exactly where you need it through lumbar support, tiling functions, height adjustable elements and more.

If you’re interested in finding a chair that supports your unique body and working environment then give us a call on 0800 092 1985 or take a look around our website.

Posted by Paul Randall
17th September 2018