Thriving Well
WAYS TO IMPROVE POSTURE AT WORK
Sitting at the desk all day seems to be the new trend for the working generation. Add to that poor posture which easily becomes second nature causing recurrent episodes of back and neck pain. Are you affected by all this and more? Well, the main factors that affect body posture and ergonomics are within your own ability to control and are relatively easy to change.
13 Sep 2019
Here are quick tips to improve your posture at work, from adjusting your workspace to stretching out at your desk.
1. Neutral Posture -
Neutral posture is when your posture is as per the spine’s natural alignment - completely straight from head to toe. When this alignment is compromised by sitting in a slouched, hunched or different manner, it causes spinal compression, nerve pinching and muscular tension.
Neutral posture can be achieved by keeping your computer’s monitor at eye level so that your head is straight and doesn’t tilt, your shoulders and back are flat and completely touching the chair, your feet are flat on the ground with your knees at 90 degrees to the chair’s seat and no crossing of ankles or legs. Use lumbar support to keep your back straight and prevent slouching.
2. Track your pain -
To prevent spine problems, you must be aware of your daily wellbeing. Monitor symptoms like stiffness, aches and sores in your back, shoulders and neck. Track these symptoms daily and identify the pattern contributing to your pain. Change your routine accordingly. With adequate tracking, you will observe that there are certain aggravating factors that increase your pain or some time zones of the day when you feel most aches. This observation can help tweak your routine and improve your posture to consciously prevent backpain.
3. Take breaks -
All work and no play makes everyone dull! One of the main reasons of desk work related back pain is because it limits the amount of movement and activity required for good health. Regular movements and physical activity every 30 minutes is necessary to reduce health risks posed by sitting. To reduce the health risks associated to sedentary work, make time for scheduled breaks and perform some stretching exercises at your desk itself. A brisk walk around the room can help you improve your blood circulation.
4. Use Ergonomic Furniture -
Maintaining the neutral posture at work always can get tough. Poor posture habits have been engraved into us which make it hard to retrain yourself to remain in the right alignment at all times. There are ergonomic chairs and other supports available which encourage neutral posture and help maintain your alignment to the T. An ergonomic workstation fits every person’s unique body type thereby adjusting to your work desk and posture adequately.
5. Stretch, Stretch, Stretch!
While you’re in your workflow, it can get very difficult to snap out of it for a quick stretch. Set reminders on your phone to make stretching a habit. Cultivate healthy habits of stretching at your desk every 30 minutes and taking a walk around your work floor every 1-1.5 hours.
When you are not at work, do try one of our signature classes like the MOVE class which basically means it’s time to get your body to get moving the way it has to! This will help your body to stay on the move and release tight muscles, energise yourself, and encourage your body to keep moving. Gentle Flow Yoga is another way to stay fit and relax your stiff muscles. Gentle flow yoga is a curated sequence of poses with various transformations that your body literally flows through the entire class. This class helps relieve your stress and tension and helps to keep your mind calm. Experience a deep sense of relaxation along with physical and mental fitness.
1. Neutral Posture -
Neutral posture is when your posture is as per the spine’s natural alignment - completely straight from head to toe. When this alignment is compromised by sitting in a slouched, hunched or different manner, it causes spinal compression, nerve pinching and muscular tension.
Neutral posture can be achieved by keeping your computer’s monitor at eye level so that your head is straight and doesn’t tilt, your shoulders and back are flat and completely touching the chair, your feet are flat on the ground with your knees at 90 degrees to the chair’s seat and no crossing of ankles or legs. Use lumbar support to keep your back straight and prevent slouching.
2. Track your pain -
To prevent spine problems, you must be aware of your daily wellbeing. Monitor symptoms like stiffness, aches and sores in your back, shoulders and neck. Track these symptoms daily and identify the pattern contributing to your pain. Change your routine accordingly. With adequate tracking, you will observe that there are certain aggravating factors that increase your pain or some time zones of the day when you feel most aches. This observation can help tweak your routine and improve your posture to consciously prevent backpain.
3. Take breaks -
All work and no play makes everyone dull! One of the main reasons of desk work related back pain is because it limits the amount of movement and activity required for good health. Regular movements and physical activity every 30 minutes is necessary to reduce health risks posed by sitting. To reduce the health risks associated to sedentary work, make time for scheduled breaks and perform some stretching exercises at your desk itself. A brisk walk around the room can help you improve your blood circulation.
4. Use Ergonomic Furniture -
Maintaining the neutral posture at work always can get tough. Poor posture habits have been engraved into us which make it hard to retrain yourself to remain in the right alignment at all times. There are ergonomic chairs and other supports available which encourage neutral posture and help maintain your alignment to the T. An ergonomic workstation fits every person’s unique body type thereby adjusting to your work desk and posture adequately.
5. Stretch, Stretch, Stretch!
While you’re in your workflow, it can get very difficult to snap out of it for a quick stretch. Set reminders on your phone to make stretching a habit. Cultivate healthy habits of stretching at your desk every 30 minutes and taking a walk around your work floor every 1-1.5 hours.
When you are not at work, do try one of our signature classes like the MOVE class which basically means it’s time to get your body to get moving the way it has to! This will help your body to stay on the move and release tight muscles, energise yourself, and encourage your body to keep moving. Gentle Flow Yoga is another way to stay fit and relax your stiff muscles. Gentle flow yoga is a curated sequence of poses with various transformations that your body literally flows through the entire class. This class helps relieve your stress and tension and helps to keep your mind calm. Experience a deep sense of relaxation along with physical and mental fitness.
