Improve Your Posture

Posture Awareness: The Value of Reminders

The first, and arguably the most important, step in changing posture is awareness. But if you’re caught up in your work, or on deadline, you’re unlikely to take a moment at regular intervals to check out how you’re sitting and how your body is feeling. That’s when “reminders”--short alarms or sticky notes that pop up on your computer at preset times--can be invaluable.

If you use Microsoft Outlook, you can create a sticky note to remind you check your posture. Click on the “Notes” icon, then create a new note and drag it out of Outlook and on to your desktop. Of course, if you don’t check the desktop, you might miss the note, since I don’t see an “always on top” option. But, it’s one way to remind yourself.

I prefer an audible alarm and text reminder. One great freeware program that I’ve been using for years is “Don’s Alarm Clock” (http://www.kaejae-worx.com/~don/programs/). Set a posture alarm every half hour, and you’re set for the day. In fact, you can set all your alarms for a week, month, or longer with this simple-to-use free program.

If you prefer to try other programs, go to your favorite freeware or shareware site, or simply google freeware alarm (“reminder” tends to bring up birthday reminders and the like). Or, if you have a watch with some bells and whistles, set your alarms there.

Regardless of how you do it, do your posture checkup regularly. Are your shoulders rounded? Tummy protruding? Do you have pain in your neck, shoulders, or low back? Surprisingly, poor posture may even feel more comfortable than good posture--but only because you’re accustomed to it. If your “comfort zone” is associated with poor posture, resolve to change.

What type of chair should I use in the office?

In the ideal world, each of us would have an ergonomic chair suited to our own body. But the reality is, most people who work in offices have to use whatever chair the company provides. Generally, you will be able to adjust the height of the chair and the armrest, if your chair has arms. If the chair has a backrest, it may or may not fit your back (if it doesn’t, it’s better to sit forward of the backrest and not slump back into it.

If you work from home or own the company and are in the position of purchasing your own chair, let cost and comfort be your guide. See the tips below on how to sit in a chair, then try out the chair you’re thinking of buying to see if you can comfortably sit while maintaining good posture. Pay attention to cushioning and fabric, particularly if you are going to spend long hours at your desk.

If you’re like most of us and don’t have the best possible chair, pay particular attention to how you’re sitting and remember to take frequent breaks--stand up, move around, do some simple exercises--to avoid neck, shoulder, and back pain.

Prevent Neck and Shoulder Discomfort

Now that we know some causes of neck and shoulder pain at work, let’s discuss some ways to prevent this discomfort:

Make sure your monitor is properly positioned: eye to screen distance should be at least 25" or  more; you should be able to see all the text/images on the monitor while keeping your head straight--no tilting or twisting.

· Instead of straining to read what's on a computer screen, increase the font size or zoom in on the text.

· Instead of turning your head and/or looking down at papers on your desk, buy a copy holder. and place it so that papers are at eye level.

· Place the copy holder next to the monitor so that papers are at eye level. If you have to tilt your head to read, your copy holder is probably not placed correctly.

· Take frequent breaks. Set "reminders" that signal you to stand up and walk around or stretch every 15-30 minutes. 

· Relieve muscle tension and increase circulation of blood and oxygen to the brain by doing neck and shoulder exercises periodically

Causes of Neck and Shoulder Discomfort

Neck and shoulder pain are a leading cause of workplace aches according to a recent survey conducted by Posture-cize on workplace wellness. Here are some causes of neck and shoulder discomfort.

· When your head remains in a fixed position for long periods, the muscles around the neck and shoulders may contract. This may cause discomfort or fatigue because your muscles need to breathe--that is, they need to both contract and release--to promote circulation.

· Straining forward to read small print or constantly looking from your screen to papers on your desk may create a greater load on your neck and upper back muscles, leading to discomfort.

· Stress may also cause tension in the neck and shoulders, leading to decreased circulation in these areas, pain, and discomfort.

· Poor posture can accelerate the wear and tear on our muscles, bones and tissues as we age, causing pain and limiting our ability to do daily tasks .

Sitting Correctly Helps Your Posture

Many of us spend a large part of our day working in the office.  Sometimes we experience aches, but do nothing about it.  Over time, small aches can grow into big pains, and even injury.  This is why it is so important to be aware of how you feel when you are sitting at your desk. An ache may be your body’s way of alerting you that you are not sitting correctly. 

Your body is built to support its own weight, but often we have to help it along. When sitting, keep your shoulders down and back, elbows relaxed at your sides, and feet fully supported by the floor or a foot rest. Knees should be about the same height as the hips. Don’t hunch or lean over to reach your keyboard. You’ll disturb your natural alignment and put pressure on your spine and neck.