A Guide to Good Posture at Work
Poor posture at work contributes to a variety of health issues,including headaches, eyes fatigue, and discomfort to your body especially legs, wrist, shoulder, neck and back.
50 to 80 percent of Americans complain of back pain in the workplace, according to the Arthritis Disease Center. Why? Bad posture.
Did you know?
- 86% of office workers report some discomfort from their office furniture and equipment
- 35% of sick days away from work are due to Musculoskeletal injuries
- 33% of Workers Compensation costs are spent on ergonomic injuries
- 87% of office workers feel more comfortable and energized while using a standing desk
- 98% of people showed signs of better posture when they had constant reminders about their posture while seated at a desk
An improperly aligned spine can
put extra pressure on your muscles and ligaments —
increasing your risk of injury and back pain.
Ideal
The head aligns over the pelvis, the shoulders are back, and the muscles are balanced, giving a sleek, streamline appearance.
Postural Kyphosis
The spine in the upper back has an excessive curvature. The upper back, or thoracic region of the spine, is supposed to have a slight natural curve.
Flat Back
The pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward.
Sway Back
The pelvis is tipped forward and the spine bends back sharply. Both your low back and your mid-upper back curve become exaggerated.
Sitting Posture
A – The height of your work surface should allow you to work without reaching or bending. Arrange commonly used items such as staplers and phones so that they are within easy reach.
B – Forearms should be parallel to the floor and at an approximate 90 degree angle from your upper arms.
C – Wrists, neck and head should be in a relaxed neutral position – not angled up or down.
D – The distance between your eyes and the monitor should be at least 15.7” or more – typically arms’ length.
E – The top one-third of your computer screen should be positioned at or below eye level.
F – Adjust the height of your seat so that your feet are resting firmly on the floor. Use a foot rest if you feel that your feet are not properly supported.
G – The depth of your seat should allow the back of your knees to extend beyond the edge of your seat. Thighs should be approximately parallel to the floor.
Standing Posture
A – The height of your work surface should allow you to work without reaching or bending. Arrange commonly used items such as staplers and phones so that they are within easy reach.
B – Forearms should be parallel to the floor and at an approximate 90 degree angle from your upper arms.
C – Wrists, neck and head should be in a relaxed neutral position – not angled up or down.
D – The distance between your eyes and the monitor should be at least 15.7” or more – typically arms’ length.
E – To insure that neutral neck and head posture are maintained, individuals who wear corrective lenses, particularly multi-focal lenses, may need to adjust the height of their monitor to a lower position and tilt the monitor at 30°-40° angle.
Benefits of Good Posture
- increases concentration and thinking ability
- relieves back and neck pain
- reduces stress / improves mood
- improved digestive health
- look good and feel confident
- facilitates breathing
- increases productivity
- precents arthritis
- increases energy
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