Posture Tips: How to Ease Aches And Pains At Work
I had this question asked in my clinic this week, and I wanted to share it with you (It's a common question, I often get asked about posture)...
"Rob, I've recently had a Repetitive Strain Injury from work, and although I've been using my wrist rest when I'm on the computer, I still seem to suffer from bad posture. What would help improve my posture at work??..."
– Becky, 49, Colville
Many people underestimate the power of great posture and its advantages to your lifestyle. Think of it this way: a lot of your time is spent at work doing whatever you do, but if you have bad posture throughout your day, it can have a severe effect in the long run. Some people can spend hours either at a desk or standing up at work, and their hours of bad posture can add to something serious if it is not addressed.
Here are a few ways to have better posture and make it a healthy habit in your lifestyle.
This tip may seem quite obvious, but I recommend keeping your body straight. Remember, the chair's features are there for a reason, to make you feel supported! If you have an office job, adjust your seating if you sit down for an extended period.
Sit up straight and adjust the chair to feel comfortable and supportive. Depending on how long you are sitting, even if you are sitting in a good position, it can feel tiring. If this is the case, try shifting towards the front of your seat with a straight back from time to time. This helps ease your back muscles and stop you from slouching.
If you stand up at work, standing straight really does help. At times, it can feel like a relief to rest your body weight on one leg while resting the rest of your body on a desk or worktop. Sound familiar? Unfortunately, this is how not to stand. Ultimately all you are doing to your body is putting strain on particular muscles while you 'rest.' When standing, ensure your body weight is spread evenly to the feet on the front, back, and sides.
Yes, you could finish that one last email, but we both know that one email will lead to something else. Another great tip is to get up (if you are not already) and move! As a result, you will not only be glued to your chair all day but may put more pressure on the neck and back.
The best time to get up and move is when you feel your body slump and find it hard to keep in a comfortable position. Try and get up from your chair every half an hour or so and do a few stretches or walk around for a few minutes. Think of it as a tea break for your body. After a few minutes, you'll return to your desk refreshed and ready to start working.
If you are like Becky, you are thinking of using posture-friendly props; that's great. They are easy to find and can make a big difference to your posture at work. As Becky has done, she has decided to use a wrist rest to help ease her symptoms of Repetitive Strain Injury.
However, many other props will help you at work; a footrest, back support, and even a pillow can help ease back pain. Even positioning your computer screen/s at a level to your resting eye position will help avoid straining the neck with the head tilted forward. If you don't work in an office and are based more outdoors, using the correct footwear, bags, and backpacks can help minimize back strain and encourage good posture.
So, my answer to Becky is this - yes, a prop can help ease pain from poor posture, but remember to put the other tips in place too. The solution lies in putting these actions in place and committing to these tips in the long run. It may not be a quick fix, but you will ease your pain in the long term. This is one of the healthy habits that everyone needs in their working day.
• The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, fitness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com
