Watch your posture and avoid future problems

Many types of backache, neck and lower back pain, and sciatica, as well as knee injuries and pain in the sole of the foot, are caused by poor posture at work.

Doctors recommend sitting or standing as naturally as possible, changing position frequently. We have some tips to help you adopt the correct posture, whatever your job.

Correct posture in the workplace

If you work sitting down: Adjust the height of the chair so that your desk is at elbow height. Use a high-backed chair, that covers the entire back. Try not to sit on the edge, the cocis should be against the seat back. 

Your screen must be at eye level (about 40 cm away) so that you don’t over-tilt your head. Try to get up and walk about every hour. Use break times to stretch your neck and move your shoulders up and down.

If you work on foot: your work counter, table of belt must be at elbow height at least. Stand close to the work area and position your feet underneath. Support your weight evenly on both legs. If you tend to lean on one side, shift sides often. Walk about from time to time, and bend down until your hands touch the floor.

If you lift weights: first, get close to the load with your feet apart. Use the entire palm of the hand to lift the item, not just your fingers. Then, bend your knees as you crouch down and support the weight of the load with your legs. Twist the trunk a little, but always try to keep your spine straight. 

Here are some exercises you can do at the end of the day to stretch your body and prevent some injuries:

– Lie on a bed or mat, take hold of one knee and stretch up. Repeat with the other leg. Let go of both and stretch your legs and arms as though they were being pulled away from you. 

– Get on all fours, arch your back up as far as you can and then down again. Finish in the prayer position, sitting on your knees and stretching your arms and torso forwards. 

Good postural hygiene helps to prevent problems now and in the future.

This post is also available in: Portuguese (Portugal)