Improve Your Workplace Posture: Tips for Desk Workers and Drivers
With over 35 million working days lost during 2022/23, the UK is still suffering from 25% higher work absence than pre-pandemic levels. Whilst much of the increase can be attributed to the affects of COVID, musculoskeletal (MSK) injuries remain obstinately high and are still the biggest cause of absence behind stress, anxiety and depression*.
MSK problems are often caused by repetitive strain injury and/or bad posture, particularly when sitting at a desk or driving for long periods: humans are just not designed to be sat down all day. So, with this in mind, here are seven tips to help office workers avoid potential health problems.
- Keep Your Head Aligned
Sitting at a desktop computer often leads to hunching over your desk and pushing your head forward. This forward head posture results from tight muscles in the back of your neck. To correct this, sit upright with good lumbar support from your chair and keep your head aligned properly. A quick posture check: during a break, stand with your back and the back of your head against a wall. Take note of where your chin is and maintain that position when you sit back down.
- Stretch Your Shoulders
Sitting hunched over a desk can tighten your chest muscles, causing your shoulders to rotate inward and out of their natural alignment. Regularly stretching your shoulders can help relax these tight muscles. Additionally, ensure your desk chair provides adequate support for your back.
- Look Up
Spending all day seated can cause strain and fatigue in your neck. To alleviate this, keep your monitor centered in front of your body to avoid neck strain. Use a chair that promotes proper hip and spine alignment, and consider taking typing lessons to minimize the need to look down at your keyboard.
- Avoid Slouching
Slouching at your desk all day tightens your chest muscles, leading to an over-curvature of the spine and weak upper back muscles. Regularly massage and stretch these affected muscles. Keep your computer at eye level and use a chair that evenly distributes your weight.
- Exercise and Stretch Regularly
Long periods without breaks can shorten your hip flexor muscles, causing your hips to tilt forward. To prevent this, regularly exercise and stretch your hips, glutes, and hamstrings, ensuring that your thighs remain parallel to the floor when seated.
- Maintain Flat Wrists
Wrist pain can stem from poor posture and workstation setup. Keep your keyboard on a flat surface, and position your wrists above the keyboard while typing, as if you’re playing the piano. This helps prevent strain and discomfort.
- Sit Upright and Move Your Feet
Crossing your legs at your desk can lead to poor circulation and misaligned posture, putting undue pressure on your hips and spine. Sit upright with your feet flat on the floor, and move your feet frequently to encourage better blood flow and posture alignment.
By following these tips, you can maintain a healthy posture throughout your workday, helping to prevent discomfort and long-term health issues. Implementing these changes will not only improve your physical well-being but also enhance your overall work performance.
*Source: UK Parliament: Musculoskeletal Conditions and Employment.
