Improving Your Posture

Simple Steps to Improve your Posture at Work

Over 80% of people in today’s society will experience a debilitating spine injury at some point in their lives. I believe that faulty posture plays a role in a majority of these episodes. Long commutes, extended hours in front of a computer, and a lack of consistent exercise add up to the perfect storm for postural problems. Here are some simple steps to improve your posture while at work:

1. Change positions frequently. You should avoid sitting in one position longer than 45-60 minutes. Set an alarm on the computer or a digital timer to remind you when it is time to move.

2. Avoid sitting on the edge of your chair. If you have a chair with a decent backrest, use it properly. A lumbar roll, support, or rolled-up towel can often make a bad chair better and help you to avoid slouching.

3. Make sure the computer monitor is directly in front of you at eye level.

4. Periodically perform gentle range of motion exercises (rotating your head back and forth, stretching your ear towards your shoulder) – approximately ten repetitions, holding 10-15 seconds each.

5. Postural strengthening exercises can easily be done while sitting at your desk, including the chin tuck, scapular retraction, and da Vinci’s – hold each for 5 seconds, perform 10 repetitions.

6. Away from work, a consistent exercise program to strengthen your core and postural muscles will improve your endurance and prevent fatigue and breakdown.