How to Improve your Posture at Work

Particularly in desk-based roles, it’s easy to overlook the importance of maintaining a healthy posture. No matter how good our intentions are, during long days at work, we may disregard the fundamental principles of good posture, only to suffer discomfort and pain later. Luckily, there are reliable solutions and methods to rectify these issues. Cairnhill Physiotherapy provides the knowledge and tools to maintain a positive posture, reducing the risk of work-induced physical ailments.

Health Implications of Poor Posture

Poor posture, particularly when sitting at a desk for extended periods, can lead to a myriad of health complications. These include chronic back and neck pain, frequent headaches, muscle fatigue and joint pain. Improving your posture can significantly mitigate these debilitating issues. Adopting a professional posture is not simply about sitting up straight. It involves specific adjustments to your chair, desk and computer setup, as well as your own body positioning. 

Optimising Your Chair

Back pain is a common symptom of bad posture, so whilst the position of your chair may seem futile, it can make a significant difference. To alleviate back pain, adjust your chair so that it supports your lower back effectively. This reduces strain and can be enhanced by maintaining your knees slightly lower than your hips. The height of your chair should allow you to use your keyboard with your wrists and forearms straight and level with the floor. This minimises the risk of Repetitive Strain Injury. Keep your elbows by your body so that your arm forms an L-shape at the elbow joint. Avoid crossing your legs while sitting. Instead, keep your feet flat on the floor.

Your computer monitor should be at eye level and directly in front of you. This prevents undue stress on your neck. Consider a monitor stand to achieve the correct monitor height. Place your keyboard directly in front of you, leaving a gap of about 100 to 150 millimetres at the front of your desk for wrist rest. Items that you use regularly, such as pens, a computer mouse, and your phone, should be close by. This prevents you from constantly stretching to reach them.

What Else Can Help?

It’s crucial to take regular breaks to prevent sitting in the same position for too long. Frequent short breaks are more beneficial than longer breaks taken less regularly. If you’re currently suffering from posture-related pain, professional help is available. Cairnhill Physiotherapy can provide effective treatment and further advice on maintaining a professional posture, which is paramount for those working in desk-based roles. 

A good posture is a posture that respects the natural position of our joints and the muscular balance of our body. When it comes to debilitating back pain, we don’t just treat the pain – we target the cause. Achieve lasting relief and prevent future discomfort with our specialised physiotherapy techniques and exercises. Book an appointment now.