Poor posture is commonly caused from everyday activities such as sitting in office chairs, working on a computer, using phones, carrying handbags, driving, prolonged standing, caring for small children, or even sleeping.
Poor posture is increasingly common, often relating to back and neck pain. Fortunately, we have the ability to often correct this. In this blog we have wrote some simple ways to mprove posture and sitting ergonomics, especially for people who work sitting in an office chair for most of the day. Identify the warning signs of back pain caused by poor ergonomics and posture. Poor ergonomics and posture can result in the back pain worsening at certain times of day or week.
Pain can sometimes start in the neck and moves down into the upper back and into the arms. Sudden back pain that is experienced with a new job may be a result of a new office chair, similarly to a new car.
Maintain neutral alignment while sitting in an office chair and while standing Try to maintain an even distribution of body weight. While sitting in an office chair, take advantage of the chair's features. Sit up straight and align the ears, shoulders, and hips in a neutral alignment. MaintIning your body in an uneven position can quickly allow to body to become comprised!
Each individual is different to the other in terms of comfort. Some people benefit from a naturally balanced posture where the posture of the pelvis is rocked gently forward increasing the lumbar curve which naturally shifts the shoulders back (similar to sitting on the edge of a chair seat). Whereas some individuals perfer lumbar support. Avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward, or tilting the head.
Move around as best as possible As muscles begin to suffer fatigue - slouching, slumping, and other poor positions become more likely. This then puts extra pressure on our neck and back.
Try as best as possible to maintain a relaxed yet supported posture. One way is to take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk. This will then aim to prevent over-static fatigue of muscles and spinal strutures and allowing for dynamic mobility.
Use ergonomical office chairs when sitting Ergonomic office chairs or chairs with an adjustable back support can be used at work to maintain comfort. Footrests and lumbar back supports an also be used to aid.
Proper eyewear is also very important. Positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.
Get in touch for future tip, advise and support. Dynamic Osteopaths