Healthy Posture at the Office

by Dr. Suzanne Bober

When deadlines are looming and my to-do list is forever getting longer, it’s easy to forget how important healthy posture is to having a pain-free back.  The trouble is, the more prevalent back pain is, the longer it takes to complete the task list ahead and the less effective the work becomes.  When I find myself working long hours at my desk, I use these tips to keep my spine in shape.

Healthy posture starts with a ‘S’ shaped curve to the spine.  Unhealthy posture puts the spine in a ‘C’ curve and dramatically increases the load on the spinal joints.  To create a healthy curve, I make sure to sit up straight with my shoulders directly over my hips and to keep my ears in line with my shoulders.

Although it is much more of a habit to try and keep my stomach taut, I do make an effort to remember to breathe using my abdomen rather than my chest.  This helps to maintain a healthier posture for longer, lowers stress levels and also greatly reduces neck and shoulder tension.

To reduce added strain to my neck and upper back, I make sure that my monitor is at eye level and that I am facing it squarely.  It is a good idea to have a new workstation ergonomically assessed to minimize all added stressors to the spine.

I reduce my sitting to no more than one hour at a time, by taking small breaks to re-adjust my posture.  Getting up to stretch, get a glass of water or even just walk around the desk makes a big difference towards having healthier posture by the end of the day.

By keeping these tips in mind, I can prevent back pain due to unhealthy posture and thus be more effective at accomplishing my tasks at hand.  I am also much happier for it!