If you're working from bed or the couch, you're likely causing yourself unnecessary pain and potential long-term damage.
Even if you're back in the office, correct posture and a good working environment are critical!
Posture refers to the way that we sit or stand. We need to ensure that our body is positioned correctly and that our weight is evenly distributed.
Good posture involves walking and standing with your head up, chin in, stomach in and looking straight ahead with your weight balanced evenly on both feet, with your knees and back straight.
Good posture at work involves maintaining a symmetrical body position, with your shoulders and arms at 90 degree angles, and your computer at eye level.
Poor posture can lead to back pain, rounded shoulders, potbelly, bent knees when walking or standing, a neck and head that leans forward, muscle aches and pains, muscle fatigue, headaches, and even lower spine disc problems.
1. Invest in an ergonomic chair. As tempting as it may be to work from bed in your pyjamas, using a tool designed to uphold your posture will make a huge difference.
2. If your current chair is not quite perfect, but you're not yet ready to splurge on a new one, try using a cushion or lumbar roll to support your lower back.
3. Position your computer monitor or laptop at eye level and avoid looking down to prevent neck strain.
4. Avoid slouching in your chair by keeping your arms and shoulders at 90 degree angles.
5. Keep your feet flat on the ground to avoid over-straining your legs or hips.
6. Switch between sitting and standing if possible. Standing desks can be pricey, but your kitchen bench works just as well.
7. Move as much as possible by taking short breaks. Aim to walk around every hour.
There are a number of desk exercises you can incorporate into your day such as a spinal twist (using the back of your chair for support) or a neck roll (to combat neck strain).
It can also help to exercise before or after work, with activities like yoga and pilates to improve your overall strength and posture.
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