TIPS FOR A CORRECT BODY POSTURE AT THE OFFICE
A good posture does not just mean standing with your shoulders pulled back. When sitting down, maintaining a correct body posture specially while using the computer or laptop is important as well.
The position when sitting on the chair deserves more attention, specialists say, this can affect a person’s posture while standing, or during walking.
There is growing evidence that a good posture can bring many health benefits, reducing joint or back pain, and even stimulating a good mood.
Therapists, physicians, and surgeons are increasingly considering body position when assessing patients and offering tips and methods for posture improvement.
Also, when we stand up, the situation gets worse if we have a mobile phone or a tablet in our hand. The bent position of the user of electronic devices such as mobile phones or tablets has brought new problems related to neck pain, and this includes adolescents as well.
A study on 6,000 Finnish teenagers found that frequent use of computers, mobile phones, video games or TV was associated with higher rates of neck and back pain.
Because poor posture can often be caused by obesity or poor muscle tone, correction is not a quick and easy fix for many of us. Even for fit people, bad posture habits can be so ingrained, that constant attention is required in order to improve posture.
HERE’S WHAT YOU NEED TO KNOW WHEN SITTING DOWN:
- Sit with your back straight and your shoulders pulled back. The seat should touch your back.
- Even if you are seated, the three normal back curves must be maintained. A rolled towel, or a lumbar roller can be used to keep your back straight. If you have trouble maintaining your position, you can opt for a memory harness belt or orthosis, that will help you keeping your back in the correct position.
- Distribute body weight evenly on both hips.
- Keep your knees bent at a right angle. The knees should be slightly above the level of the hips. You can use a feet support if needed. Your legs should not be crossed (avoid foot-on-foot position). Prolonged sitting, specially with crossed legs, can reduce blood circulation, increase blood pressure and can even cause superficial vessels breakage (spider veins). If you wish to eliminate this risk, there are solutions.
- Keep your feet on the floor.
6. Avoid sitting in the same position for more than 30 minutes. Stand up, for example, when you talk on the phone and walk around the room.
- At work, adjust the height of the chair and workstation so that you can rest your elbows and arms on the chair or desk, keeping your shoulders relaxed.
- When sitting in a rotating desk chair, turn around with your whole body, not only from your waist up.
- When you get up from the chair, move to the front of the chair and get up by straightening your legs. Avoid bending forward, or bending your waist. After you stand up, you can straighten your back as if you were standing on a bridge. You can repeat this movement 10 times.
- Even if you are sitting, leaning over the table, the computer, has a negative impact, including on the way you’re seen by your colleagues. The bent position pushes the internal organs down, so anyone, regardless of the number of kilograms, will seem to have a few extra kilograms, “nicely” arranged around the waist.
- Sitting on a chair does not help digestion, and the spine curving folds up the intestines, slowing down the digestion and food elimination.
It is difficult, but not at all impossible to change an incorrect posture without tenacity and self-observation of your body posture during the day. There are simple solutions that you can implement immediately.
Do not hesitate to visit us at the nearest ORTOPEDICA store, write to us or call us. We are here for you!