Do you currently work an office job or spend a lot of time sitting in front of your desk working on your computer or doing endless paperwork?

Do you get any pain, aches or discomfort in your neck, shoulder and back? Chances are office posture could be a contributing factor and we will be covering tips on having a good posture.

What are the effects of a healthy posture?

Healthy posture habits help prevent common neck, shoulder and back problems or reduce symptoms if they are already present. They are also good to improve your mood and energy throughout the day.

Here are some tips for 3 different scenarios:

1. Sitting in front of the computer

– Keep your monitor at eye level, and place your keyboard close to your body – Sit in a chair with back support to avoid slumping

– Make sure your feet are firmly planted on the ground, or use a footstool if your feet don’t reach the ground

– If possible, use a desk that can be converted to a standing desk to lessen the strain on your spine

2. Talking on the phone

– Avoid tilting your head or holding a phone between your ear and shoulder.

-Use a headset or headphones when possible to keep your head in a neutral position.

– Use a speakerphone when able to avoid tilting your neck.

3. Texting on the phone

– Try to keep your phone screen at eye level to avoid bending your neck

– Keeping your neck relaxed and avoid shrugging your shoulders

– Use your index finger to prevent overuse of your thumb

 

Any other tips?

Yes! Just some general ones:

– Keep your muscles loose by taking standing or walking breaks every 30-45 minutes.

– When possible, give your eyes a rest by looking away from your computer every 20-30 minutes and focusing on distant object such as something outside your window.

These are just general office posture tips.

It is still best to see a qualified physiotherapist if you suffer from any pain, aches or discomfort so they can perform a thorough assessment to find the underlying causes and develop a treatment plan for you.

Do you have any tips you’d like to share? Tell us in the comments.