A large percentage of American workers spend their 9-5 shifts at a desk. And thanks to the wonders of technology, much of that time is also spent working at a computer, staring at screens, and typing on a keyboard.
The effect of this sedentary lifestyle is still being analyzed, but it’s safe to say that sitting slouched over a computer for hours and hours every day isn’t a great thing for our health and wellbeing. Of course, it’s worst of all when your posture at the desk is bad. Bad posture easily leads to headaches and back pain. Surprisingly, it even has an effect on our mood and mindset. Slouching in and of itself can make us feel more negative, and impede oxygen flow throughout the body.
Most of all, bad posture puts pressure and strain on parts of your body that just aren’t made to handle it, leading to major health problems down the road.
So, next time you’re sitting at the office, sorting through emails and spreadsheets, think about these tips for better posture. Post the reminders on your desk and soon, it will be a habit to sit better at work, and feel better when you go home.
Line Up Your Ears and Shoulders
When we slouch in our seats, our heads bend forward on our necks in order to counterbalance the position of our spine and still look ahead. However, this position puts undue strain on our neck, shoulders, and spine. Try it for a moment. Tuck your head back so that it’s balanced evenly on the neck. There’s suddenly a lot less pressure at the back of your neck, isn’t there?
Pull Back Your Shoulders
Pretend for a moment that Miss Manners is teaching you how to sit at a fancy dinner table. Probably the first thing she scolds you for is your rounded shoulders. Pulling back the shoulders brings your whole alignment into a healthier place. You can also improve your posture in a moment by shrugging your shoulders up to your ears and then releasing them. This reminds you to relax.
Imagine a String
This is a trick used by ballroom dancers everywhere to remind them of good posture. Imagine that there’s a string running along your spine, up your neck, and pulling your whole body upward. Suddenly, you’re sitting with a much more poised orientation.
Do Exercises to Build Core Strength
What many people notice when they start disciplining themselves to have better posture at work is that after even 30 minutes of sitting correctly, their muscles might start to tire. Slouching is actually a self-perpetuating cycle. Our dependence on a backrest causes us to neglect core muscles which are essential for proper posture. Any exercise that builds your core muscles and your shoulder muscles will also help with posture. Look into daily sun salutations as a mini yoga-routine, which are low-impact but very helpful for improved posture.