the good posture checklist

The Good Posture Checklist

October 15, 2019 Back Pain, DSE Assessments, Ergonomics

It is commonly known that there are many dangers related to bad posture. Bad posture can lead to significant back issues, which can prevent people from engaging in work as well as other everyday activities.

The check list

Fix your working environment

The most important thing to do is make sure your desk is set up correctly, and ensure you have an ergonomic chair. An ergonomic chair will ensure your body is getting the support it needs.

When sitting down at work your back should be straight with a slight curve, and your shoulders back. Also, your feet should be flat on the floor (or on a footrest), and your knees should be no higher than your waist.

It also important to ensure that your computer or laptop screen is level with your eye, this will prevent you from having to bend your head up or down to see it. If you find yourself bending your head in awkward positions, getting a laptop stand or adjustable monitor arm will be beneficial. This way, you can adjust your screen to the perfect level for your eyes.

As well as ensuring all the equipment at your desk is correct, another way to prevent back pain is to simply get up and stretch your legs. It is really important to get up and change position regularly. Sitting down in the same position for too long can put pressure on your back – don’t leave it until it becomes a problem. Get up and walk around at least every hour.

Retrain your posture

If you have bad posture right now, it’s likely you have had this posture for a number of years, so it will be naturally difficult to sit any other way. It will take time to retrain your back, but it can be done, and it will be worth it in the end. The first step is to understand what good posture looks like. The key is to make sure you back is straight and your shoulders are back, and you should avoid slouching or slumping to the side in your seat.

Your posture doesn’t just matter when you are sat down. As you walk around you should be aware of your posture, again, it’s important your back is kept straight with a slight curve, with your shoulders back.

Lower back exercises & stretching

If you suffer from bad back pain due to poor posture, then doing small lower back exercises will help relieve the pain. When you have back pain you might feel like you need to rest, but actually slowly easing your back into exercise and stretching will be really beneficial. Some exercises and stretches you could do are: toe touches, crunches, swimming, sit-ups. These movement will help to strengthen and support the spine.

If you find that your workstation setup is contributing to your bad posture, then getting a DSE workstation assessment may be worthwhile.

At Vergo, our DSE assessments include a full written report of the existing workstation which helps both line managers and ‘end users’ identify any issues with current setups as well as any specific products that may assist on a proactive basis with regards to Musculoskeletal Disorders

For more information on how we could help, call us on 01422 659051 or email


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