Slouching and hunching over a computer all day puts major stress on your spine and muscles. Use the following tips to reduce aches and pains from bad posture.

Check Your Posture:

Be aware of your own body. Take a minute to notice how you’re sitting or standing. A foolproof way to check your posture is the wall test. You can do this by standing against a wall. Measure your posture by the areas of your body that are and aren’t touching the wall. Your head should be touching the wall along with your shoulder blades. There should be some space between your lower back and the wall. However, if there are over 2 inches of space, your posture is off.

Core Strength:

Strengthen your core on a daily basis. Yoga and other bodyweight exercises are great ways to do that. As you strengthen your core muscles, it’ll become easier to keep good posture throughout your day. You can also engage your core while sitting and standing. Especially when utilizing an alternative seating choice. Forcing your muscles to stay engaged helps to increase blood flow and give you energy.

Footwear:

Choose supportive footwear over heals or other uncomfortable choices. When you wear shoes that throw off your balance, your body tries to make up for it. Your muscles will be straining, and your spine will be bending all day. Especially when you’re standing for long periods of time, make sure your shoes support good posture.

Sitting:

It’s easy to fall out of good posture when working in a seated position. Traditional chairs eliminate the necessity of engaging your core muscles. Sit with good posture to not only protect your spine but also to stay productive. Proper blood flow can keep you from feeling sluggish. While sitting, ensure that your knees are level with your hips with your feet on the floor. Engage your core by sitting up with your shoulders back.

Standing:

Working in a standing position can take stress off your spine as long as you practice good posture. Stand with your feet hip-width apart putting the majority of your weight on the balls of your feet. Make sure that your knees are slightly bent, pull your shoulders back and keep your head in line with your shoulders.

Driving:

Commuting isn’t necessarily fun, but it doesn’t have to hurt. Avoid reclining while in your car. Adjust your seat so your knees can be slightly bent and at hip level. Don’t forget lumbar support. You can invest in supportive car accessories or just use a rolled-up towel.

Phone:

Most people hunch over their phones when texting or on social media. If being on your phone all day is a part of your job, take stretch breaks. Tilting your head down strains your neck. Instead, use a headset and mount your phone at eye level. That way you don’t need to strain your neck when using your phone.

Ergo Works in Palo Alto, CA can help you provide a safe and healthy work environment for your office. We were developed in response to the need for ergonomic workplace safety, especially for heavy computer users. We offer workstation evaluations, workshop training, office space planning and on-site installations.

Photo by: istockphoto.com/fizkes