As the position in which someone holds their body when sitting or standing, posture is often not in the best shape for many of us. Having a good posture is incredibly important if you suffer from or have back pain, and improving your posture may help alleviate effects such as muscle tension. Having a good posture also helps to aid things such as digestion, flexibility and how well your joints move. Let’s take a look at some of the most common posture mistakes found in the office and how you can tackle them for a healthier and happier day at work.
Slouching in a chair
The most common cause of bad posture is slouching in your chair. Slouching doesn’t always cause individuals discomfort but over time, this position can place strain on already strained muscles and soft tissues which could potentially cause problems further down the line. The best way to avoid slouching and improve your posture is to get into the habit of sitting correctly. Although it may not feel comfortable at first because your muscles aren’t used to supporting you in the correct position, completing exercises to strengthen your core and buttock muscles, and back extensions will help you to correct your slouching posture.
Leaning on one leg
Unlike slouching in your chair, if you find that you’re often out and about meeting clients or attending networking events, you may be prone to leaning on one leg if you have been standing for a while. Although leaning on one leg can feel more comfortable for your posture, over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks. To improve your posture, you should try to get into the habit of standing with your weight evenly distributed on both legs. It’s also key to note that people who carry heavy backpacks on one shoulder and parents who carry toddlers on their hip can also suffer from bad posture due to the unevenly distributed weight.
It’s no secret these days that more and more people are using technology such as computers in their day to day lives, whether it be at work, at home or both. With this in mind, it’s interesting to note that one of the leading causes of bad posture is hunching over your keyboard or phone. Over time, this type of bad posture can contribute to developing a rounded upper back, which can cause shoulder and upper back stiffness. Whilst exercising and carrying out neck and chest stretches can help to correct your back, it’s key to spend as little time as possible hunched over your computer or phone.
A poking chin posture can be caused by sitting too low down, using a screen or monitor that is set too high, having a hunched back or a mixture of all three. If you find yourself looking up for a large portion of your day, this can cause you to suffer from a bad posture. Simply adjusting your seating and screen height can help to avoid these issues. Whilst you have a spare five minutes in your day, it can also be beneficial to do some simple neck exercises, adjust your sitting position and focus on pulling your shoulder blades down and back towards your spine to help improve your posture as much as possible.
Using your phone
If you’re known for multitasking in the office, you may find that you often cradle your phone on your shoulder whilst typing or taking notes. Holding your phone handset between your ear and shoulder places strain on the muscles of the neck, upper back and shoulders which will inevitably lead to bad posture. A great way to avoid putting strain on your neck muscles is to answer the phone using your hands, or consider investing in a hands-free device or earphones with a microphone if you’re often making calls. For anyone who works in an office environment, it can also be beneficial to do small chest and neck stretches to avoid pulling a muscle or feeling stiff.
At Protectus, we make sure that you can take good care of your team, from health and safety to simple posture solutions, there is so much support that you can offer your staff, including health insurance. Private company health insurance is a great way to show your team just how much you care and is a great way to boost team morale. Get in touch to see how we can find you the policy that keeps your team on top form.