Ten tips for improving posture and ergonomics
Introduction to posture and back support
Over
time, poor posture may be caused by habits from everyday
activities such as sitting in office chairs, looking
at the computer, driving, standing for long periods
of time, or even sleeping. Poor posture can easily
become second nature, causing or aggravating episodes
of back pain and damaging spinal structures. Fortunately,
the main factors affecting posture and ergonomics are
completely within one’s ability to control and
are not difficult to change.
The following guidelines suggest several ways to improve
posture and ergonomics, especially for people who work
sitting in an office chair for most of the day.
-
Know the warning signs of back pain caused
by poor ergonomics and posture. Back pain
may be the result of poor ergonomics and posture
if the back pain is worse at certain times of
day or week (such as after a long day of sitting
in an office chair in front of a computer, but
not during the weekends); pain that starts in
the neck and moves downwards into the upper back,
lower back and extremities; pain that goes away
after switching positions while sitting or standing;
sudden back pain that is experienced with a new
job, a new office chair, or a new car; and/or
back pain that comes and goes for months.
-
Get up and move. As muscles tire,
slouching, slumping, and other poor postures become
more likely; this in turn puts extra pressure on
the neck and back. In order to maintain a
relaxed yet supported posture, change positions
frequently. One
way is to take a break from sitting in an office chair every half hour for two
minutes in order to stretch, stand, or walk.
-
Keep the body in alignment while sitting in an office chair and
while standing. Distribute body weight evenly
to the front, back, and sides of the feet while
standing. While sitting in an office chair,
take advantage of the chair’s features. Sit
up straight and align the ears, shoulders, and
hips in one vertical line. Any single position,
even a good one, will be tiring. Leaning forward
with a straight back can alternate with sitting
back, using the back support of the office chair
to ease the work of back muscles. Also be
aware of and avoid unbalanced postures such as
crossing legs unevenly while sitting, leaning to
one side, hunching the shoulders forward or tilting
the head.
-
Use posture-friendly props and ergonomic office chairs
when sitting. Supportive ergonomic “props” can
help to take the strain and load off of the spine. Ergonomic office chairs or chairs with an adjustable back
support can be used at work. Footrests,
portable lumbar back supports, or even a towel
or small pillow can be used while sitting in an
office chair and while driving. Using purses,
bags, and backpacks that are designed to minimize
back strain can also influence good posture. Proper
corrective eyewear, positioning computer screens
to your natural, resting eye position can also
help to avoid leaning or straining the neck with
the head tilted forward.
-
Increase awareness of posture and ergonomics
in everyday settings. Being aware
of posture and ergonomics at work, at home, and
at play is a vital step towards instilling good
posture and ergonomic techniques. This includes
making conscious connections between episodes of
back pain and specific situations where poor posture
or ergonomics may be the root cause of the pain.
-
Use exercise to help prevent injury and promote
good posture. Regular exercise such as
walking, swimming, or bicycling will help the body
stay aerobically conditioned, while specific strengthening
exercises will help the muscles surrounding the
back to stay strong. These benefits of exercise
promote good posture, which will, in turn, further
help to condition muscles and prevent injury. There
are also specific exercises that will help maintain
good posture. In particular, a balance of
trunk strength with back muscles about 30% stronger
than abdominal muscles is essential to help support
the upper body and maintain good posture.
-
Wear supportive footwear when standing. Avoid
regularly wearing high-heeled shoes, which can
affect the body’s center of gravity and change
the alignment of the entire body, negatively affecting
back support and posture. When standing for
long periods of time, placing a rubber mat on the
floor can improve comfort.
-
Remember good posture and ergonomics when in
motion. Walking, lifting heavy materials,
holding a telephone, and typing are all moving
activities that require attention to ergonomics
and posture. It is important to maintain
good posture even while moving to avoid injury.
Back injuries are especially common while twisting
and/or lifting and often occur because of awkward
movement and control of the upper body weight alone.
-
Create ergonomic physical environments and
workspaces, such as for sitting in an office chair at a computer. It
does require a small investment of time to personalize
the workspace, home, and car, but the payoff will
be well worth it. Undue strain will be placed
on the structures of the spine unless the office
chair, desk, keyboard, and computer screen, etc.
are correctly positioned (e.g. see Reducing
back pain while sitting in office chairs).
-
Avoid overprotecting posture. Remember
that it is important to maintain an overall relaxed
posture to avoid restricting movements by clenching
muscles and adopting an unnatural, stiff posture.
For individuals who already have some back pain,
it is a natural tendency to try to limit movements
to avoid the potential pain associated with movement.
However, unless there is a fracture or other serious
problem, the structures in the spine are designed
for movement and any limitation in motion over
a long period of time creates more pain and a downward
cycle of less motion and more pain, etc.
By: Kelly Andrews, DC
June 7, 2004
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