These days, a significant portion of our lives is spent in workplaces. While the modern work environment offers many conveniences, it has also brought about challenges, particularly concerning posture. The team at Mandurah Spine and Sport have a wealth of knowledge about spinal health, and today, we’ll share some invaluable advice on posture correction in the workplace.

The Importance of Proper Workplace Posture

Firstly, let’s clarify why posture matters so much, especially at work. Good posture isn’t just about looking confident; it plays a pivotal role in preventing strain on your spine, reducing the risk of chronic musculoskeletal problems, enhancing concentration, and boosting overall productivity. In contrast, poor posture can lead to debilitating back pain, frequent headaches, and reduced efficiency.

Spotting Signs of Poor Posture

Before diving into corrective measures, it’s crucial to recognise signs of poor posture:

Forward Head Protrusion

A common issue seen in the modern workspace is the tendency to lean into screens, especially when engrossed in work. This often results in thrusting the neck and head forward. On average, a neutral spine sees around 5kg of load through the neck. The further the head protrudes forward, the greater the load through the neck. At an angle of 45 degrees, we see this load increase to about 22kg. Sitting like this for prolonged periods places a significant load through the cervical spine and over time, this can lead to stiffness, pain and headaches.

Slouching

When one thinks of postural problems, the image that often springs to mind is of slouched shoulders and a hunched back. This position also leads to a forward head posture, as noted above. In this position, the muscles in our chest are held in a shortened position, while the muscles through our mid back are stretched out. Long periods in this position day after day can lead to reduced strength through the mid back and tightness through the chest muscles, making standing in a neutral posture a difficult task.

Effective Tips for Workplace Posture Correction

1. Ergonomic Workspace Arrangement

Ensure your workspace is set up to promote good posture:

Chair Positioning: Opt for a chair that supports the curve of your spine. Your chair height should allow your feet to be flat on the ground, with knees at around hip level.

Monitor Setup: Your computer screen should be at eye level so you don’t have to bend forward or look down.

Keyboard and Mouse: These should be within easy reach and on the same level, ensuring your wrists are reasonably neutral and your shoulders are relaxed.

2. The Power of Standing Desks

Alternating between sitting and standing during work can be a game-changer. Standing desks can help you change your posture regularly, reducing the strain on your back and neck.

3. Scheduled Breaks are Essential

Every hour, take a 5-minute break to stand, stretch, or even take a brief walk. These breaks are not just good for your spine but can also increase productivity and reduce eye strain.

4. Exercises to Enhance Posture

There are several exercises you can do, even in your office, to improve posture:

Shoulder Blade Squeeze: Sit or stand tall and squeeze your shoulder blades together. Hold for a few seconds and release.

Neck Tilts: Gently tilt your head side to side and front to back to reduce the strain through your neck muscles.

Wall Angels: Stand with your back against a wall and try to touch the wall with your wrists and elbows. Move your arms up and down in a ‘snow angel’ motion.

5. Mindfulness and Awareness

Being conscious of your posture is half the battle won. Every now and then, check in with your body, ensuring your feet are flat, your back is straight, and your shoulders are relaxed but not slouched.

When to Seek Professional Help

Often, despite our best efforts, professional guidance and intervention becomes essential. If you find persistent pain or discomfort, it’s worth consulting with a specialist, such as a physio. At Mandurah Spine and Sport, our team of experts can provide personalised strategies and treatments tailored to your needs.

Making Posture a Priority in the Workplace

With most professions becoming increasingly desk-bound, it’s never been more crucial to make posture correction a priority. It’s an investment not just in your spinal health but in your overall well-being and efficiency at work.

We at Mandurah Spine and Sport believe that with the right measures, a proactive approach, and a touch of expert guidance, a healthy spine can be your everyday reality.