How to improve your posture at work

Poor posture is something that can affect us all at some point, but if left uncorrected could lead to a whole array of health issues down the line. In fact, back pain is a very real public health issue with societal impacts ranging from work absences to mental ill-health.

But don't worry: reducing the risk of injuries from day-to-day tasks or work is something that everyone can work towards. In practice, the means to achieving good posture are simple and effective; you simply need to adopt a few habits and think carefully before carrying out certain tasks.

The importance of tackling back pain

The phrase 'back pain' is used to refer to a wide range of different problems. The most common complaint is lower back pain, or lumbago. However, other forms of pain may manifest around the neck (cervical spine) or mid-back (thoracic spine). The general term for these types of problems is musculoskeletal pain which may be persistent or chronic. The main reason this type of pain occurs is the constant repeated use of the same muscles and joints at work or in everyday life, and the issue is aggravated by unsafe techniques and poor posture.

Musculoskeletal complaints can emerge at various times such as after an awkward movement, a long car trip, a period of sitting or standing with poor posture, or lifting a heavy weight. It's worth noting that the majority of back complaints can be avoided.

When sitting down at a desk don't just assume your body will settle into a safe seated position – that's a surefire way to end up with a back problem! On the contrary, the back is under considerable strain when you are sitting down, even more so than when you're standing up.

As a reminder, back motion is produced by a series of discs held between the vertebrae. When you slump forwards, the lower back has to deal with excessive pressure which, over time, will compress the lumbar discs.

A good seated posture means keeping the back straight and this involves activating the abdominal and dorsal muscles. Of course, this does result in increased muscle fatigue (especially as you start to transition towards good posture), but it will take the strain off your back. In fact, if you don't adopt this posture, you risk putting all the weight on your spinal discs and ligaments instead which could have damaging consequences in the long term.

In order to reduce muscle fatigue, it's a good idea to use a specially designed office chair – preferably one with back and arm rests. It's important to place the lower back firmly against the back rest. The arm rests should be used simultaneously for both arms, in such a way as to distribute the weight supported by the back. If you are typing or writing, your arms should be held at a right angle to the desk.

You might also want to use a chair with knee rests. These chairs are ergonomically designed meaning they help to guide your body into the right kind of posture. But be careful: you will still have to make an effort to keep your back straight. The drawback of these chairs is that they don't feature the same type of back and arm support as other office chairs meaning your muscles will tire more quickly.

When carrying out standing tasks in one spot, it's essential to keep your back straight and to avoid leaning forwards or sideways. This is an effective way to help you balance and maintain optimal weight distribution. The legs should be planted slightly apart and your weight distributed evenly over each leg; avoid leaning on one leg.

If you have to remain standing for a long period of time, it's a good idea to have a standing footrest, provided you don't allow your back to tilt forwards or sideways or place more weight on one leg than the other for extended periods.  Alternatively, you might want to choose a more specialised support system such as a stand-up stool.

For tasks that require repeated bending movements from a standing position (for example when cutting wood) you need to find the best way to take the strain off your back. The most effective method is to change the height at which you work so as to avoid bending too far forwards. Use your arms, hands or even a footstool to find support. Please note that twisting is never recommended.

When lifting a light object you should either bend both knees or put one knee down and bend over, keeping your back straight. Forwards and rotating movements should be driven by the legs. When turning, your legs must lead the rest of the body while your back remains straight; once again, avoid any twisting motions.

Before lifting a weight, you should think about the best way to approach it. For example, your object may be irregular in shape and may not be terribly easy to grip. It's important to bear these considerations in mind when deciding on the best possible position to take the strain off your back.

No matter what you are lifting, you should always get as close as possible to the object. Then, part your legs and bend down to the same level as the item. If there's no obvious way to grip the object, tilt it to one side and then lift it by the bottom, making sure the weight from each side is balanced as evenly as possible.

Once you've got hold of the object, move to a standing position while keeping the back straight. The object should remain as close to the body as possible. Use your legs to support the weight and drive the movement. If you need to turn to put the object down, turn the direction of your legs while keeping the body rigid and avoid twisting your back.

When putting down a heavy object, bend your legs once again and keep your back straight. Once you've deposited the load, stand up slowly to return to a normal position.

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