3 Proper Postures For Your Workplace

You hear a lot about posture these days. People are becoming aware of the significant role that posture plays in injury, chronic pain, and other health issues.

The workplace is one of the biggest contributors to poor posture. Long hours sitting in front of a computer or on the phone can contribute to a wide range of injuries.

The following are 3 proper postures for your workplace so that you keep your body in the best shape possible and stay pain-free while you work.

1. Pelvic Alignment While Sitting
   The pelvis serves as the base of the spinal column. Anything that impacts its position will influence the position and movement of the back, neck and shoulders.The pelvis supports the weight of your body. Sitting with poor posture causes the pelvis to posteriorly rotate, which causes the low back to round out and results in a slouched position.

   When you sit with good posture, your weight is evenly distributed through the spinal column, which reduces the load placed on the related muscles and connective tissues.

   Proper sitting posture should place your hips, shoulders, and ears in alignment – imagine a straight line going through all three. Proper seat height is important to maintaining pelvic alignment, and you’ll need to determine the height works best for you.

2. Posture for Computer Work
   The majority of today’s workers now spend more time in front their computers. The use of ergonomics in the workplace reduces injuries and increases employee productivity.The chair you use when working at your computer should have features that support your bodyweight. Adjustable height and tilt make it easy to adapt to your work environment.

   Your legs should be parallel to the floor to prevent undue stress on the lower back. A seat that’s too low causes the hips to flex more, which posteriorly tilts the pelvis as described above.

   When working at the computer, your feet should be flat on the floor and evenly positioned. Crossing your legs or tucking one leg underneath you alter the position of the pelvis and can lead to injury or pain issues over time.

   Use the entire arm when working with a computer mouse to prevent repetitive stress injuries of the wrist.

   Your computer screen should be placed at eye level with no less than 14 inches between it and your eyes. Use a vertical document stand next to your screen to avoid having to look down.

3. Phone Work
   If you find yourself spending a lot of time on the phone, it’s important to know how to avoid many common issues related to the neck and shoulders.Cradling the phone between your ear and shoulder to keep your hands free is one way to create pain issues. It forces you to laterally flex the cervical spine, which shortens the muscles and increases tension.

   This also results in a lengthening and weakening of muscles on the opposite side, resulting in muscle imbalances that contribute to neck pain, headaches and shoulder injuries.

   Using a hands-free feature or headset allows you to keep your neck in alignment while talking on the phone. This is a simple and effective way to protect yourself from improper postures at work.

Poor posture at work is a serious issue that’s contributed to a large number of injuries that physiotherapy addresses.

Knowing how to position and move your body in the workplace reduces stress on the muscles and joints so that you can stay productive and support your long-term wellbeing.