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start the new year right with a good posture

Start the New Year right with a good posture!

December 4, 2018 Back Pain, DSE Assessments, Ergonomics, Workplace Wellbeing

Having a bad posture is so 2018! A bad posture can be very detrimental to your health and can increase the risk of contracting a musculoskeletal disorder.

So let’s make sure you start the New Year right, or up-right, rather!

What counts as bad posture and how to correct it?

  • Slouching in a chair

Slouching isn’t necessarily uncomfortable, but over time this position can place a strain on already sensitised muscles and soft tissues. This, of course, will cause a lot of pain.

How to correct:

  • The plank exercise.
  • Back extension exercise.

 

  • Hunched back

Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. Having this type of posture will eventually contribute to developing a rounded upper back, which can cause shoulder and upper back stiffness.

How to correct:

  • Gently lengthening your neck upwards as you tick in your chin.
  • Seated rows in a gym or pull-ups.
  • Chest stretches.

 

  • Poking your chin out

This kind of posture can be caused by sitting too low in your sear, a screen set too high, a hunched back, or a combination of all three.

How to correct:

  • Gently lengthen your neck upwards as you tuck in your chin.
  • Bring your shoulder blades down and back towards your spine.
  • Pull in your lower tummy muscles to maintain a natural curve in your lower back.

 

What actually causes bad posture?

There are a number of things that can cause you to have bad posture. Here are some of the causes:

  • Your use of technology – If you sit at a computer all day, then it could be likely that you’re sitting incorrectly because of the way your screen is positioned. For example, if your computer is too low down, then you will be putting a lot of pressure on your neck because you’re looking down. If you text, you may develop what is called ‘text neck’, which is caused by bending forward and hunching your back for too long.
  • Mental attitude and stress – Stress may lead to a decrease in full breathing as well as overly-contracted muscles, this can lead to having bad posture.
  • Your chair – If you work at a desk all day and you do not have an ergonomic chair, then you probably don’t have good posture. An ergonomic chair is designed to suit your needs and will ensure that your back is aligned correctly. Having a chair like this can help alleviate back pain and can make your days in the office a lot more comfortable!

DSE Assessment

Ensure you start 2019 pain-free by getting a DSE Workstation Assessment.

If you do work in an office, and you sit for prolonged periods at a desk working on a computer, and you find you have an uncomfortable chair, then it could be worthwhile getting a  DSE Workstation Assessment.

Our DSE Assessments will identify any issues with current setups as well as any specific products that may assist on a proactive basis with regards to Musculoskeletal Disorders (MSDs).

For more information about our DSE Assessments click here.

References

https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/



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