Too often neglected, the correct posture at work is nevertheless an essential element in preventing physical ailments in the long term. In more scientific language, we are talking about ergonomics here.
Tip 1: Ergonomic principles to improve posture
Today's working world often involves hours of sitting. It is therefore essential to adopt ergonomic principles to improve and maintain correct posture and guarantee your comfort all day long.
Start by adjusting your seat . It should be adjusted so that your feet are flat on the floor and your legs are bent at a 90-degree angle. Your back should be straight, supported by the back of the chair. Don't overlook the importance of the quality of your work chair: a good ergonomic chair can make all the difference.
Position your screen . It should be at a height that allows you to look straight ahead without raising or lowering your head. The recommended viewing angle is between 20 and 50 degrees below the horizontal line of sight.
Don't ignore your keyboard and mouse . They should be placed so that your hands descend naturally from the elbows. This helps prevent tension in the wrists and forearms.
Adopting these basic ergonomic principles can greatly contribute to good working posture and the prevention of musculoskeletal disorders.
Tip 2: Using Ergonomic Accessories to Support Good Posture
The use of ergonomic accessories plays a central role in maintaining good posture at work. The latter, designed and designed to correspond to the characteristics of our body, have the particularity of improving comfort and reducing the risk of musculoskeletal disorders often linked to poor posture.
The ergonomic seat , for example, helps stabilize the spine by encouraging a proper sitting posture. Choosing a seat with suitable lumbar support is essential. It must be at the right height so that the feet touch the ground. The back should be fully supported and the arms at a 90-degree angle to the keyboard.
The ergonomic keyboard and mouse can also promote good posture. Designed to minimize strain in the hands and wrists, these tools allow a more natural position and contract less muscles when typing or clicking.
Using a footrest supports the legs and relieves the back, while promoting optimal circulation. A computer screen at eye level helps maintain a neutral neck and head posture.
Tip 3: Take regular breaks to adjust posture
Most jobs require us to sit in front of computers for long hours. This can have detrimental effects on our posture if we don't make conscious efforts to correct and maintain good posture.
Fortunately, there is a simple and effective solution to counter this: take regular breaks.
Incorporating breaks into your work routine is not only beneficial for your posture, but also for your overall well-being. These interruptions promote blood circulation, reduce muscle tension and help you stay alert and focused.
Experts recommend a technique called the 20-20-20 method . It's simple: every 20 minutes, take a 20-second break and look at something 20 feet away. This not only helps reduce eye strain , but also gives you an opportunity to readjust your posture. Use this time to walk a little, if possible. Raise your shoulders, stretch your neck and arms. This will help release built-up muscle tension and realign your body into optimal posture.
Tip 4: The Importance of Regular Exercise for Posture
Well-designed exercises can strengthen the muscles that play a critical role in supporting the spine . This can help prevent muscle fatigue that often leads to sagging and poor posture.
One such effective exercise is yoga . Several yoga postures help improve flexibility and muscle strengthening , essential qualities for maintaining good posture. The plank, warrior pose, and downward facing dog pose are a few examples that can be particularly beneficial.
Pilates is another type of exercise that can promote good posture. It emphasizes the mind-body connection and improves core strength, both important factors in maintaining good posture.
Remember the importance of consulting a healthcare professional or personal trainer before starting a new exercise program . They can help you choose the most suitable exercises to strengthen your specific postural muscles and prevent injuries.
Conclusion
So it's clear that maintaining good posture at work is not only beneficial for your physical well-being, but can also increase your productivity and comfort in the office. By following these four tips , from understanding ergonomic principles to using suitable accessories, regular breaks and exercises to strengthen your muscles, you can improve your working posture remarkably.
