It may not be back-breaking labor, but office work can take a toll on your body. Sitting for long periods has serious health consequences.
The good news is, most of them can be avoided or improved with better posture. Sitting upright can boost your energy levels, fight anxiety, and reduce back pain. Mental and physical wellness are valuable in and of themselves, but they can also benefit your job performance.
Don’t wait to worry about your posture until something goes wrong. Chiropractors aren’t cheap. Get ahead of misalignment issues with these simple steps:
1. Exercise your core muscles.
Regular exercise is a critical part of your daily routine. And if you want to improve your posture, core exercises are a must.
When you hear “core,” you might think about your abs. But the core also covers your midsection and trunk, including your lower back and glutes. Those muscles are directly connected to your spine, so they affect your posture.
Your core workout regimen might look something like:
- Leg extensions: 2-3 sets of 12-16 reps
- Sit-ups: 2-3 sets of 12-16 reps
- Planks: 3 sets, each sustained for one minute
- Crunches: 3 sets of 10-12 reps
- Superman: 2-3 sets of 10-12 reps
- Back extensions: 1-2 sets of 6-8 reps, each sustained for 15 seconds
If that workout routine looks like a lot, don’t sweat it: Start with a single set of each, and work your way up.
2. Mind how you sit.
Your biggest obstacle to better posture? How you sit while you work.
What’s good sitting posture? Practice it by:
- Sitting on the edge of your seat.
- Putting your feet flat on the floor so that you can bend your legs at a 90-degree angle to the ground.
- Sitting up as tall as you can without arching your back.
- Broadening your chest and pulling your shoulders back.
Hold that position for as long as you can. Even if it’s uncomfortable, resist the temptation to slouch or use your chair’s backrest.
3. Adjust your work setup.
Once sitting properly becomes second-nature, you can tweak your workspace to suit. An ergonomic desk setup will boost your productivity while reminding you to sit upright.
First, invest in a good chair. Look for one that’s cushioned but not plush, and make sure its height can be adjusted so you can keep your feet firmly planted.
Once you settle on the right chair, think about your equipment:
- Adjust your chair so that your computer monitor is eye-level.
- Keep your keyboard in a comfortable position so that you don’t have to completely extend or bend your elbows to type.
- Place your mouse, water bottle, and frequently used items within reach.
- Situate your printer, fax machine, and infrequently used tools so that you have to get up to use them.
4. Stand up while working.
Who says you have to sit down while working? Standing encourages upright posture, burns more calories than sitting, reduces the risk of heart disease, and keeps you more alert at work.
Invest in a desk that lets you alternate between sitting and standing. You’ll eventually get tired of either position, and many of the health benefits of a standing desk stem from switching between the two.
5. Take breaks frequently.
When you start to feel sore or jittery, don’t soldier on; instead, get up and move around. Take a walk outside, stretch your back, or just go grab a coffee refill.
Aside from improving your posture, breaks benefit your productivity in other ways. Getting some space from your work can heighten your focus, fight burnout, and refuel your creativity. When you come back, you might see a simple solution to that problem you couldn’t solve earlier.
Try the Pomodoro Method: Work for 25 minutes, do something else for 5 minutes, and then do it again. Taking smaller breaks more often keeps your blood moving and your mind fresh.
6. Use gadgets as a last resort.
Start with exercise, a better chair, and a standing desk. If those don’t work, consider a back brace or other posture-correcting gear.
Why shouldn’t you reach straight for medical devices? Because they can also cause harm. Get a doctor’s opinion before you put anything on your body, and avoid wearing it all the time. Otherwise, your back could become used to the extra support, resulting in weaker core muscles.
What’s more, posture-correcting equipment can be embarrassing. Although your co-workers should understand that you’re trying to improve your health, you don’t need the extra distraction.
Worry first about your own posture, but don’t underestimate the value of better posture across your team. Instead of commanding your team to sit a certain way, however, be a model: Sit up straight, feel better, and share how you did it. Taking better care of yourself has a way of spreading to those around you.
