Solutions for Bad Posture Find out how to solve bad posture Bad posture can lead to pain in the neck, back, shoulders, legs and feet, as well as referred pain in the head. It can add to stress and fatigue and in the long term it can cause serious musculoskeletal disorders. Luckily you can change your bad habits and develop good posture if you follow the right advice. First thing to note is that good posture is not just about sitting up straight. In fact it is more about being supported in a good position. But there are of course many factors when it comes to good posture. Below are some common causes of bad posture and some associated solutions. Follow these tips to improve your posture and don't forget to take regular breaks and move. Do not perch on the front of your seat. Sit back in your chair. If you need to re-arrange your workstation to be comfortable then do so. Likewise do not slouch incorrectly. This results in the loss of the inward curve in the lumbar spine, causing excessive strain on the lumbar discs.
Instead move your chair closer to the desk and maintain contact between your back and the seat back. This will be best achieved by a suitably adjusted chair. The lumbar region of the chair will help you maintain the inward curve of the lumbar spine. In the short term, a lumbar support cushion may be helpful, though this will be less effective as a long term solution. You can find out more about how to sit correctly here. Sitting at the wrong height Your legs should be supported correctly whilst seated. Do not let your feet "dangle", cross your legs, or be tempted to raise your legs so they are supported on the heels or ankles. If when sitting with your arms in the correct position you do not have good foot support, try a footrest. If your knees are higher than your hips, raise the desk and chair height. Armrests at the wrong height Your shoulders should be in a relaxed position whilst you work. Armrests can help by providing support, but if too high cause raised shoulders and if too low cause leaning.
Both are bad habits. If the armrests are too high or low, either remove the armrests or get a chair with height adjustable armrests. Fixed height armrests often hit the desk edge when the chair is at the correct height, which make you lean forward or sit on the edge of your seat, away from the backrest. You should have your elbows close to your sides. If your chair armrests are forcing you to reach outwards to support the elbows, avoid using them or remove them altogether. Most good office chairs have adjustments to adjust the width of the armrests to the correct level. Screen too high or low The wrong height of the screen can cause problems with your neck and back. You should usually have the monitor at a height where the top of the screen, not the monitor case, is level with your eyes. Put the monitor on monitor blocks or use a Monitor arm. Even some books stacked up can help adjust the height, but make sure the monitor is stable. Looking up and down too much when reading
Find a position for your reading material that does not require lots of head movement. The best way is to use a writing slope or document holder to place your reading material copy at an optimal height and angle. Poor head and neck support You may benefit from a neck rest on your office chair, which can be used when not typing to help you relax your neck. You can also try a change of pillow out of the office. Also don't forget to get up and move every 20 minutes or so. You can find some workstation exercises here. Products you may be interested inYou're slouching right now, aren't you? Don't worry, it's something we all do. However, studies have shown that bad posture can increase feelings of depression, zap your energy and cut off your circulation. Couple that with sitting for long periods of time, and you've got a health hazard on your hands. See also: 17 DIY Office Hacks to Make Work More Tolerable If you have an office job, it's difficult to avoid the pitfalls of sitting and slouching.
However, there are plenty of little tricks you can use to improve your posture gradually. Posture Tips at WorkHome Understanding Back Pain 5 Negative Side Effects of Bad Posture on Your Health 5 Negative Effects of Poor Posture 5. Increased Stress Levels How do I Improve My Posture? 4. Buy an Ergonomic ChairWatch a video on improving your posture You can reduce your risk of back pain by adjusting your chair so your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so you can change the height, back position and tilt. Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary. Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint.
Place your feet flat on the floor. If they're not, ask if you can have a footrest, which lets you rest your feet at a level that's comfortable. Don't cross your legs, as this may contribute to posture-related problems. Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level. To achieve this, you may need a monitor stand. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable. Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing. Keep your arms bent in an L-shape and your elbows by your sides. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys. Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending.
If you're not using your keyboard, push it to one side to move the mouse closer to you. Your screen should be as glare-free as possible. If there's glare on your screen, hold a mirror in front of the screen so you know what's causing it. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows. Adjusting the screen's brightness or contrast can make it much easier to use. People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head. If you can't work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt. Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things. If you spend a lot of time on the phone, try exchanging your handset for a headset.