A healthy posture is more than just about how you look. It impacts your body's overall health and well-being. Plus, it can help reduce muscle soreness and boost energy levels throughout the day because muscles and ligaments in your body are less stressed when you have good posture. It also lowers your chance of injury.
Unfortunately, poor posture can develop over time as a result of daily activities such as sitting in office chairs, staring at a computer, holding a cell phone for hours, caring for small children, or even sleeping the wrong way.
Bad posture can result in and exacerbate bouts of back and neck pain and cause structural damage to the spinal column. The good news is that primary elements impacting posture and ergonomics are entirely under one's control and are rather simple to modify.
Tips to Improve Posture at Work
The following instructions propose numerous techniques to enhance posture and ergonomics, particularly for persons who spend most of their day sitting in an office chair.
Recognize the Warning Sign of Back Discomfort
Acquainting yourself with posture and ergonomics at work and home play is critical for developing proper posture and ergonomic approaches. This includes consciously associating episodes of back pain with specific scenarios in which poor posture or ergonomics may be the underlying cause of the discomfort.
However, not all types of back pain originate from bad postures or ergonomics. Therefore, it is essential to be able to identify pain caused by a bad posture. You can safely conclude that the back pain is due to a bad posture or poor ergonomics if the pain:
Worsens at certain times of the day or week, such as after a long day of sitting in an office chair in front of a computer, but not on weekends.
Begins in the neck and progresses downward into the upper back, lower back, and extremities.
Subsides after changing positions.
Occurs suddenly with a new job, office chair, and if it subsides after
Once you identify the problem, you can take appropriate actions to correct the posture and ensure a healthy working style.
Invest in a Standing Desk
Muscles fatigue, slouching, slumping, and other poor postures place additional strain on the neck and back. Therefore, it is essential to change the working position regularly to maintain a relaxed working environment. The best solution is to invest in a standing desk.
There are numerous health and wellness benefits of standing for a few hours during the day. However, make sure you get the right standing desk that meets all your ergonomic needs. One of the best options available in the market is FlexiSpot Standard Standing Desk.
Standing desk EN1 combines innovative features with excellent design. This standing desk is not only affordable but also proven in terms of quality and efficacy. Now you can sit and work or stand and work without having to worry about spine health risks as the desk is designed to meet the criteria of North American ergonomic standards.
The desk's strong motor, along with two-stage legs, ensures smooth and fluid-like transitions throughout the day. With three customizable presets, you can quickly save your preferred cycling heights when seated, standing, or under the desk.
You can also choose the keypad of your choice. From basic keypads with ordinary up and down arrows to smart all-in-one keypads, you can customize your fantasy standing desk with FlexiSpot. The sophisticated numeric keypad Save your preferred cycling heights for seated, standing, and under-desk cycling. Additionally, configure convenient activity reminders that prompt you to sit or stand at regular intervals. You can learn more about is FlexiSpot Standard Standing Desk here.
Maintain Proper Body Alignment
Distribute your body weight evenly between the front, rear, and sides of your feet while standing. On the other hand, maintain a straight posture and align the ears, shoulders, and hips vertically when you are seated.
Any extended sitting position, even one that is comfortable, can be exhausting. Shifting forward to the seat's edge with a straight back can be alternated with sitting back against the support of the office chair to relieve back muscles of their work.
Certain individuals benefit from a naturally balanced posture attained by sitting on a balancing ball. In this position, the pelvis is softly rocked forward, enhancing the lumbar curvature and automatically shifting the shoulders back. Additionally, be mindful of and avoid poor postures that disrupt the balance, such as crossing legs unevenly while sitting.
Use an Ergonomic Chair with Lumbar Support
Using an ergonomic chair with lumbar support can make all the difference when it comes to supporting and correcting posture. If you want to ensure an ergonomic sitting experience, consider FlexiSpot Soutien Ergonomic Office Chair.
The gracefully curved backrest, with three height adjustment settings and a mild rebound system, ergonomically fits the neck and spine for optimal headrest and lumbar support. The flexible armrests, which are adjustable in four directions, conform seamlessly to your arms and elbows for maximum comfort.
Finally, the premium fleece mesh, made from imported temperature-sensitive fiber, provides optimal ventilation to boost comfort.
Best Exercises to Promote Good Posture
A healthy balance of core and back muscle strength is critical for supporting the upper body and maintaining proper posture. Regular exercise such as walking, swimming, or bicycling keeps the body in shape, while particular strengthening exercises strengthen the muscles surrounding the back.
These exercise advantages support proper posture, which in turn helps condition muscles and prevent injuries. Additionally, there are specialized workouts that will assist you in maintaining proper posture. Here are some of our favorite exercises that you can perform to improve your posture.
While standing, perform the cat-cow stretch to assist release tension in your back, hips, and glutes. To accomplish this:
Stand with your feet about hip-width apart and your knees slightly bent. Hands extended in front of you or on your thighs.
Lengthen your neck, inhale deeply, and round your spine.
Then raise your eyes, lift your chest, and reverse the direction of your spine.
Each position should be held for five breaths at a time. Carry on in this manner for a few minutes.
Chest Opener Exercise
This workout stretches and opens your chest. This is especially beneficial if you spend the majority of your day sitting, which causes your chest to contract inward. Additionally, strengthening your chest helps you stand more upright. To accomplish this:
Place your feet approximately hip-width apart.
Bring your arms behind your back and interlace your fingers while squeezing your palms together. If your hands do not reach each other, grasp a towel.
Maintain a straight line between your head, neck, and spine while you gaze straight ahead.
Inhale as you elevate your chest toward the ceiling and reach towards the floor with your hands.
Deepen your breaths as you hold this stance for five breaths.
For a few breaths, release and relax. Repeat at least ten times more.
This standing stretch works the spine, hamstrings, and glutes. Additionally, it stretches the hips and legs. While performing this stretch, you should feel your entire backside expand and extend. To accomplish this:
Arrange your feet so that your big toes are together and your heels are slightly apart. Bring your hands to your hips and bring your hips forward.
Allow your hands to fall to the floor or rest on a block. Do not be concerned if your hands do not touch the ground; simply reach as far as possible.
Allow your knees to bend slightly, your hip joints to soften, and your spine to lengthen.
Tuck your chin into your chest and let the weight of your head fall to the floor.
Maintain this position for a maximum of one minute.
Downward Facing Dog
This is a forward bend that can be utilized as a resting pose to help your body maintain its balance. The downward-facing dog stance is beneficial for relieving back pain and strengthening and aligning the back muscles. Regular practice helps to improve posture. To accomplish this:
Press into your hands while lying on your stomach and tucking your toes beneath your feet, and lifting your heels.
Lift your knees and hips up toward the ceiling, bringing your sitting bones closer to the ceiling.
Slightly bend your knees and stretch your spine.
Maintain a line between your ears and upper arms, or lower your chin completely into your chest.
Maintain a tight grip on your hands and a small rise in your heels.
Maintain this position for a maximum of one minute.
You can use a side plank to keep your spine and legs in a neutral position. This energetic pose engages the side and gluteal muscles. Strengthening and aligning these muscles aids in back support and posture improvement. To accomplish this:
Bring your left hand gently into the middle from a high plank position.
Transfer weight to your left hand, stack your ankles, and elevate your hips.
Your right hand should be on your hip or extended upward toward the ceiling.
Drop your left knee to the floor for further support.
Maintain this stance by engaging your abdominals, side body, and glutes.
From the crown of your head to your heels, align your body in a straight line.
Direct your gaze directly ahead of you or upward toward your hand.
Maintain this stance for a maximum of 30 seconds. Repeat on the other side.
Alleviate Back Pain & Improve Posture with FlexiSpot Ergonomics
Office workers experience a variety of repetitive strain injuries to the hands, elbows, shoulders, neck, and back due to bad posture and poor ergonomics. However, you can avoid back pain, poor posture, and injuries by following the tips and exercises discussed above. Also, don't forget to visit FlexiSpot to shop for the best and most affordable ergonomic and wellness products!