Your Posture At Work
19 May, 2021
One morning, I woke up from severe pain in my back. I thought it must be just cramps or the cold weather. But it was so severe and I couldn't move without hurting. I tried every essential oil at hand and drank my vitamin supplement tea. For some time it eases some of the pain, but as much as I would like I want to eradicate the suffering of the pain. I went to the chiropractor for a session and have gotten the answers that I needed to hear. It was an after-effect of stress and years of bad posture.
Posture is defined as the position assumed by the body either with support during muscular activities or as a result performed by the muscles to maintain stability. It is important to maintain a good posture so that your body would have a good form and prevent pain or injuries.
There are two types of posture
● Dynamic Posture. This is the way your body holds itself while doing simple movements like walking, running, or bending to pick something on the floor. There is usually an efficient way to make movements as pain-free and with zero risks of injury like sprained ankles. In this kind of posture, the muscles and the bones work in harmony to conform to changes in movement.
● Static Posture. This is the opposite of Dynamic posture. This is how the body holds itself in position when it is not moving. For example, when you are sleeping, lying down, sitting, or standing.
Adverse Effects of Bad Posture
Good posture is needed to maintain a good body shape and good health. For example, slouching can have adverse effects like a misaligned musculoskeletal system. It also decreases flexibility because the body tends to adapt to the alignment in which we put them.
When the body adapts to bad posture, slight movements and reflexes are negatively affected. Depending on what position a body is in, it can also increase unnecessary pressure on the spine. This would eventually make our back prone to injury and bone degeneration.
At some point, it would also affect our balance. Hence, it is increasing the risk of injury from falling. It also affects how our joints function as it helps decrease the wear and tear of joint surfaces for example, in the knee and thus prevent the onset of arthritis. Bad posture, makes it harder to breathe, which is not good for those with asthma or apt to rhinitis, colds, or any respiratory ailment.
It also makes it hard for the body to digest food, which affects the shape and form of our body. Hence, a good posture also affects our physical attractiveness. There is also a connection between good posture and body pain. Apart from that, it also prevents fatigue because the muscles and bones are being used efficiently allowing the body to use less energy which would otherwise be used in more productive movement or bodily function.
Maintaining Good Posture
The first thing that you need to do to correct your posture is to assess if the spine is in the correct position. From here, almost everything will fall into place. The human spine has three curves found at the neck, mid/upper back, and lower back. These curves need to be maintained and not increased. The head should be above the shoulders and the top part of the shoulder should be above the hips.
Generally, it is easy to maintain good posture. It takes diligence and helps keep your blood mindful of how the body is positioned. Other than that, one needs to exercise and maintain a healthy weight. A good pair of shoes that is comfortable and low heeled also works. It is also imperative to work, study and eat with a desk or table and chair that is appropriate to your height and weight.
Recommended posture adjustments while in Static or Unmoving Posture:
Usually, students and workers spend a lot of time sitting either at home, work, or school. That is why it is good to take breaks from sitting or constantly change your position.
You can also walk around and help keep blood pumping to your legs and all of your body. Stretching is also a good option before you work. It will help your muscles a lot.
It is also beneficial to avoid crossing your legs as much as possible while keeping your feet on the floor and ankles adjacent to your feet.
Make sure your shoulders are relaxed, your elbows close to your body, and bent between 90-120 degrees. Ample support to the back, your thighs, and hips will do great wonders. A well-padded working chair will keep your back supported and your thighs parallel to the floor.
Recommended posture adjustments while in a Dynamic or Moving posture:
When you are walking, keep your head up and stand tall. Your chin parallel to the ground ears above your shoulders. Lengthen your back, keep your shoulders back, swing your arms a little and step from heel to toe.
To pick up something, the legs should be spread apart to give your body-wide and stable base support. Stand as close as possible to the thing that needs to be picked up and bend your knees, not waist or back. When you have gotten the thing, slowly lift your body by using the muscles in your hips and knees.
While working, it's good to have a chair that could offer the right kind of support for your body, no matter your height or your weight. Fortunately, at FlexiSpot, I have found the right mix in the BackSupport office chair BS8. It features an ergonomic backrest, tension adjustable reclining back, and breathable mesh back and seats cushion for hot summer days. It can carry up to 120 KG. It is truly something you would want to have while maintaining your good posture at work.