The nine-to-five grind is a world where slouching in your seat and hunching over your keyboard is the norm. Modern workplaces are breeding grounds for bad posture habits. From staring at screens for hours on end to sitting in chairs that strain the already stressed body further, it’s no surprise that aches and pains are part and parcel of the life of an office worker.
Workplace exercises and an active office culture are the only way out of this major lifestyle health crisis.
ALSO READ
At work, spare a thought for your posture too
How to beat work stress for a good night’s sleep
Headaches hurt workplace productivity too
If the weekend comes, can Monday blues be far behind?
How to return to work as a new mom
Bad posture can also affect your confidence and how others perceive you. So, let’s break the cycle, start prioritising posture while at office and also get into workplace exercises.
Good workplace posture habits
- Sit properly: Sit with your back straight and your shoulders relaxed. Make sure your feet are flat on the ground and your knees are level with or slightly lower than your hips. “[Most people] either cross their legs or they may have their legs straight and their feet are in the air,” says Jagmohan Kumar, a senior physiotherapist at Back 2 Fitness, New Delhi. “Due to this, one of our main veins (iliac vein) is compressed and people complain of swelling in their legs. Varicose veins can develop in case this is not taken care of.”
- Take breaks: Taking regular breaks to stretch and move about will keep you active. “[People] don’t take frequent breaks and they get into an easy slouch position; they sit with the ‘C’ spine. It doesn’t mean that ‘C’ spine is bad,” he says. “Any position held for a long time is bad.”
- Adjust your workstation: Adjusting your chair, keyboard and monitor so that they are at the appropriate height for your body lessens the stress on muscles. The top of your monitor should be at or slightly below eye level, and your keyboard should be at a comfortable distance from your body. “If people are not using the armrests, their neck and arm muscles — which require a break after some time — are constantly engaged,” says Kumar. “Muscles are going to get stiff if engaged for long hours in an office set-up.”
- Exercise: Regular workplace exercises, especially those that strengthen your core and back muscles, can help improve posture and prevent future problems.
Workplace exercises for good posture
- Chin tucks: Workplace exercises should target the major sore points, including the neck. The neck is a delicate puzzle of bones and cartilage. If the neck cries in pain, it is often a sign of larger health issues. ‘Motion is lotion’, and chin tucks keep the neck mobile and well-oiled. Sit up straight and gently tuck the chin in towards your chest. Hold for five seconds and release.
- Seated spinal twist: The spine is designed to move and sitting or standing for long can lead to a stiff spine. Doing some spinal twists can help offset this stagnation. Sit straight and rest the feet flat on the ground. Place your left hand on your right knee and twist your torso to the right, using your right hand to hold onto the back of your chair for support. Hold for 20 seconds and repeat on the other side.
- Wall or desk push-ups: Stand up and face a wall or desk. Place your hands on the wall or the edge of your desk and walk your feet back until your body is at a 45-degree angle (just step back for the wall push-ups). Lower your body towards the wall or desk, bending your elbows, and then push back up. Do 10-15 reps. This amps up the blood circulation in your upper body and helps keep the shoulder and upper back healthy.
- Squats, lunges and stairs: The lower body is affected the most at offices. We stand and sit for long hours, and our legs and low back feel the brunt of it. Workplace exercises for the legs are a must. “For legs, people can do squats, lunges or use the stairs as per their convenience or interest because these train the majority of the muscles of the legs,” says Kumar.
- Heel or calf raises: The calves are usually not noticeable but stiffness in them can lead to many issues in the kinetic chain. Stand and place your hands against the wall for support. Slowly raise your heel off the ground. Hold the contraction for three seconds and slowly lower it. Do 10 to 12 reps.
- Standing hip flexor and lower body stretches: Sitting too long in one position can stiffen the hip flexors, leading to problems in the hips. Stand up straight and step your left foot back behind you, keep both feet pointing forward. Bend the right knee and lower the left knee towards the ground, feeling a stretch in your left hip flexor. Hold for 20 seconds and repeat on the other side.
Takeaways
- Sitting for long periods of time, slouching in chairs and staring at screens all contribute to bad posture habits in the workplace.
- Maintaining good posture can prevent aches and pains, improve confidence and even impact how others perceive you.
- Good workplace habits include sitting properly, adjusting your workstation, taking breaks and exercising.
- Seated spinal twists, shoulder blade squeezes, chin tucks, wall or desk push-ups, squats, lunges, stairs and standing hip flexor stretches are all workplace exercises that can be done to improve posture and prevent future problems.
