Table of contents:
3.3 Rounded shoulders and kyphosis
4. Postural variations in different people
4.1 Factors influencing posture
4.2 Potential posture-related challenges
5. Postural exercises your employees can do at work
6. Key elements of correct standing posture
7. Key elements of correct sitting posture
8. How ergonomics support correct posture
8.2 Placement of computer equipment and accessories
8.3 Correct sitting, standing, and walking posture
10. Why good posture is important
11. Mastering posture with ergonomics: a path to successful business
“Your posture is the key to your personal and professional foundation.”
— Cindy Ann Peterson, Author of My Style, My Way: Top Experts Reveal How to Create Yours Today
As an employer who supports employee wellness, it is essential to recognise the profound significance of Cindy Ann Peterson’s quote. Your employees should observe good posture for invaluable reasons.
Correct posture conveys professionalism, confidence, and attentiveness, which can positively impact interactions with colleagues, clients, and superiors, ultimately leading to improved productivity, enhanced professional image, and overall career success.
Practising good posture allows for the correction of posture problems, such as rounded shoulders or forward head posture, which can alleviate discomfort and prevent long-term complications.
By integrating ergonomic principles into the workplace, you can further reinforce the benefits of practising good stance and create an environment that actively promotes employees’ physical well-being and postural correction.
Ergonomics and the posture of the human body share a close connection as they both focus on optimising physical well-being. Ergonomics is vital in promoting correct posture by providing ergonomic furniture, equipment, and workstations that support proper alignment and reduce strain on the body.As you read on, you will learn about the types of posture, how to fix bad ones, how ergonomics support it, and more. This blog will share insights on how the correct posture of your employees can help your business succeed.
You may have a sufficient understanding of good posture, but first, let’s define it.
Posture means the position and alignment of the body while sitting, standing, or moving. It encompasses how muscles and bones work together to support the body’s weight and maintain balance.
Now, let’s define the correct posture.
Correct posture involves maintaining the body in a position that minimises strain on the muscles, ligaments, and joints. It entails proper alignment of the spine, balanced distribution of body weight, and engagement of core muscles for stability.
Improving posture at work is a vital endeavour that can significantly impact employee well-being and productivity. With the increasing prevalence of sedentary jobs, it has become crucial for employers to prioritise strategies and initiatives that promote good posture among their workforce.
Studies conducted among office workers have found that approximately 34% experience lower back pain (LBP) every year. There may be a lot of factors, but bad posture is a leading contributor to LBP.
It is important for you to know how to fix posture because it directly impacts the well-being and productivity of your employees. Of course, it’s not the same level as how professionals (i.e., orthopedists) can fix it. But knowing the different types can help identify potential causes of discomfort and pain in your workforce.
Here are the different types of postures:
This refers to the optimal alignment of the body where the spine is in a natural, balanced position. It involves properly aligning the head, neck, shoulders, spine, and pelvis with evenly distributed body weight. Ideal posture promotes efficient movement, minimises strain on joints and muscles, and reduces musculoskeletal issues.
This type is characterised by the head protruding forward from the neutral position, extending the neck and the shoulders rounded. Forward head is often caused by prolonged periods of sitting, looking down at electronic devices, or poor ergonomic positioning. It can cause neck pain, muscle imbalances, and strain on the cervical spine.
You can read our blog about tech neck, which gives tips on how to improve posture, especially the forward head posture.
Rounded shoulders, also known as kyphosis, involve a forward rounding of the shoulders, causing the upper back to curve excessively. This is commonly associated with slouching and a hunched appearance and is one of the most common posture problems. Rounded shoulders can lead to muscle imbalances, decreased range of motion, and upper back and shoulder discomfort.
This type is characterised by an exaggerated lower back curvature, causing the pelvis to tilt forward, the hips to shift backwards, and the upper body to lean backwards. This posture often results in an excessive arch in the lower back and a protruding abdomen, leading to lower back pain, tight hip flexors, and weak abdominal muscles.
Flat back posture is characterised by a decreased natural curve in the lower back, resulting in a flatter appearance. This type often involves the pelvis tilting backwards, causing the spine to straighten or flatten. It can lead to muscle imbalances, limited mobility in the spine, and increased stress on the lower back.
Maintaining correct back posture is crucial for your employees to promote a healthy, pain-free spine. The discussed bad postures may be difficult to correct if they have had them for a long time, but with the help of professional ergonomic intervention, they can still be improved.
Request a demo of our ErgoEval Tool to correct their postures following an ergonomic self-assessment.
Posture at work plays a crucial role in influencing the postural variations observed in employees. Here are the following details they should be aware of.
Maintaining good posture is crucial for overall employee well-being, especially in the workplace where extended periods of sitting and repetitive tasks can take a toll on their bodies.
Fortunately, there are effective exercises that can help counteract the adverse effects of sedentary work environments. One of the best ways to correct posture is by incorporating specific exercises targeting the muscles responsible for proper alignment.
By dedicating just a few minutes each day to these posture-enhancing exercises, your employees can significantly improve their posture, alleviate discomfort, and enhance their overall health and productivity.
Here are some simple step-by-step exercises that your employees can do at work to improve their posture:
Exercise 1: Shoulder Rolls
Step 1: Sit straight in your chair with your feet flat on the floor.
Step 2: Roll your shoulders backwards in a circular motion, starting from the front and moving towards the back.
Step 3: Repeat this motion several times, allowing your shoulders to move freely.
Step 4: Take deep breaths while performing the rolls to relax your upper body further. This helps in sitting with good posture.
Exercise 2: Desk Stretches
Step 1: Stand up from your chair and place your hands on your lower back.
Step 2: Gently lean back, arching your spine and opening your chest.
Step 3: Hold this stretch for 10-15 seconds, feeling the stretch in your chest and upper back.
Step 4: Repeat the stretch 2-3 times to release tension.
Exercise 3: Chin Tucks
Step 1: Sit or stand up straight with your shoulders relaxed.
Step 2: Slowly and gently retract your chin, pulling it towards your neck.
Step 3: Hold this position for 5-10 seconds, feeling a gentle stretch in the back of your neck.
Step 4: Release the tuck and repeat the movement 5-10 times to help properly align your head and neck.
Exercise 4: Core Engagement
Step 1: Sit up straight with your feet flat on the floor.
Step 2: As you take a deep breath, release the air while gently drawing your navel towards your spine, activating and involving your core muscles.
Step 3: Hold this engagement for 10-15 seconds while maintaining normal breathing.
Step 4: Release and repeat the engagement 2-3 times to strengthen your core.
By integrating these simple exercises into their daily routine at work, your employees can make significant strides in improving their posture and overall well-being. Encourage them to take regular daily breaks to perform these exercises and remind them of the importance of maintaining good posture for their long-term health and comfort.
Your employees also need to know about key elements of sitting and standing posture because these habits directly impact their musculoskeletal health and overall well-being.
Understanding the proper alignment of the spine, the positioning of the head and neck, and the engagement of core muscles while sitting or standing will help them have a good posture.
Ergonomics can also teach you and your employees how to keep good posture. But what is it?
Ergonomics is the scientific study of designing and arranging work environments, products, and systems to optimise human well-being and performance. It aims to create an efficient and comfortable interaction between individuals and their work environment. To discover in-depth information about it, check out our blog about ergonomics.
When it comes to posture, ergonomics plays a crucial role by focusing on the design of furniture, equipment, and workstations to promote proper posture and reduce the risk of musculoskeletal disorders. Thus, implementing ergonomics in your employees’ workplace is a great posture help.
The following are the ergonomic principles for workstations, which your employees should observe. It helps improve posture for sitting.
The best posture for working at a computer is achieved with the ergonomically correct workstation. Check out the essential tips we shared.
To know more about the essential considerations in achieving an ergonomic workstation at the office, check out our blog that shares a basic checklist for an ergonomic office.
You must also ensure you allow professional ergonomist intervention as you assess your ergonomic workplace. Our Individual Virtual Ergonomic Assessment can help you out, whether in person or through video conferencing.
Still, consulting a health professional is the right way to know if you have a good posture.
Advise your employees that even if their postures look and feel fine, it is crucial to have their postures professionally checked. Correct posture of standing, for instance, doesn’t just mean standing straight.
Good posture holds immense importance for you and your employees, providing benefits that contribute to the business’s success and the workforce’s well-being.
Emphasising the importance of good posture not only benefits the employees’ health and well-being but also yields positive outcomes for the employers.
Companies prioritising and promoting good posture practices can experience a higher return on investment (ROI) through reduced healthcare costs, improved productivity, lower absenteeism rates, and a more engaged and satisfied workforce.
By following our tips to better posture and creating a culture that values and encourages good posture habits, employers can create a win-win situation for their business and employees.
In summary, maintaining good posture is essential for your employees. By prioritising proper posture, individuals can reduce the risk of musculoskeletal disorders, prevent chronic pain and injuries, enhance productivity and focus, and improve overall well-being.
Share the tips here on how to work on good posture with your employees, like the proper posture for standing, sitting, and walking.
You benefit from a healthier workforce with lower healthcare costs, reduced absenteeism rates, and increased productivity. Emphasising good posture promotes physical health and fosters a positive work environment, leading to higher employee engagement and satisfaction.
Remember, keeping correct posture is not just knowing how to sit up straight. It entails a lot of factors and needs ergonomic support.
Consider undergoing Ergonomic Trainings with us. We offer formal and interactive talks within a meeting space or through video conferencing. It’s about time you and your employees benefit from the gift ergonomics. Book your training session today!
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