5 Tips to Improve Posture and Ergonomics + Free Infographic

We were privileged to have had Ergotherapy visit the Work & Co space recently. They made a generous effort of walking around and visiting many of our offices to help members with their postures! They were also kind enough to share the below infographic with us to help you improve posture and ergonomics! Read more about the Ergotherapy products here.


Improve Posture and Ergonomics

If you’re ready to tackle your posture this week – below are 5 tips from the Ergotherapy blog to help you improve posture and ergonomics!

With sedentary lifestyles becoming more and more common in today’s frantic world, poor posture is becoming a serious health issue, even amongst children! Sitting for long hours in school and office chairs, staring at computer screens, cradling smartphones, carrying heavy handbags or backpacks – all of these everyday activities can contribute to bad posture, leading to back and shoulder pain in the long run, as well as potentially even more serious musculoskeletal conditions. As ergonomic office chair suppliers, we have seen the lives of some clients absolutely transformed by making changes as small as getting a back supporting office chair, or simply adjusting the way they sit in their office chairs.

Here are a few guidelines to help you correct your posture and protect your back in your day-to-day life.

1. Identify the symptoms of bad posture

Back pain is common, so how do you know if it’s being caused by bad habits and posture? One way to tell is to take note of the time of day when your back pain tends to become worse, such as after a long day sitting at your computer. Another tell-tale sign of bad posture is when your back pain tends to begin in the neck area and spread downwards.

2. Keep your body in alignment

While in a standing position, avoid the temptation to let one leg take more weight than the other – rather try to spread body weight evenly on the front, sides and back of both feet. If you’re sitting in an office chair, try to keep your hips, shoulders and ears in a straight vertical line to keep the spine straight and relaxed. It is also a good idea to be aware of unbalanced postures, such as sitting in an uneven cross-legged position, leaning to the side or tilting the neck.

3. Exercise!

One of they key ingredients before you can improve posture and ergonomics, is healthy doses of exercise! Good posture is about conditioning the body as much as the mind. Exercises such as walking, running, swimming and cycling help the body’s muscles to stay conditioned and strong, while specific strengthening exercises such as yoga and Pilates help to strengthen the muscles which assist and support the back and spine, leading to better posture.

4. Be good to your feet

Good back health begins at floor level. No matter how tempting, ladies should avoid wearing very high heels to work, which affect balance as well as the body’s centre of gravity. This puts unnecessary pressure on the spine and can lead to chronic pain and other conditions. If you stand in place for a good portion of the day, wear supportive footwear or stand on a rubber mat for improved comfort.

5. Create an ergonomic workspace

The positioning of your chair, desk, computer screen, keyboard and mouse all have an effect on the overall ergonomics of your workspace, and considering how much time the average person spends in the office, a small investment of your time is well worth it. Ensure that your office chairs are the correct height and have adjustable armrests as well as good lumbar support. A sitting/standing adjustable desk is also a great investment and help to keep the spine and legs strong.

© Work & Co. 2020.