Tips to improve the posture at work

Long working days, bad use of equipment and spaces as well as bad postures usually lead to biomechanics and skeletal muscle lesions, back pains or general discomfort. The worker’s health is weakened and he/she starts being less productive, which also affects the correct functioning of the company. The good news is that this situation can be reverted: it’ easy to improve your posture at work using good material as ergonomic chairs and tables, placing the material (as the computer) properly and making good adjustments in our body position. All this, plus the tips we are sharing today, will make you improve the posture at work.

If you´re sitting down at work:

If you spend a lot of time sitting on a chair and facing a computer, you have surely suffered back pain, bad blood circulation or eyestrain.

• Back and head: keep your trunk and head straight. Back should be supported on the chair’s back.
• Eyes: your look has to coincide with the third superior part of the screen, to 45-60 centimeters to avoid neck tension. If your eyes are getting dry, use a few drops of artificial tears.
• Shoulders: aligned and relaxed.
• Elbows: keep them in a right angle and stuck to the body.
• Wrists: use an ergonomic keyboard and if it is possible, change the hand that manipulates the mouse regularly.
• Knees: at the width of the hips.
• Feet: resting on the ground. It is important not to cross the legs since it produces an inclination in the hip´s level.

It is also important to stretch the back regularly and get up from the chair every single hour. Enjoy this break to go to the toilet, take some water or ask something to a colleague.

If you work standing:

• change your posture from time to time
• change your feet position frequently
• distribute the weight of the load

If you carry loads:

• manipulate the loads close to your body
• try to make pressure on the muscles of your legs but no on the back ones
• feet have to be separated, put one forwards the other to get a stable and balanced posture
• bend the legs keeping the back straight
• do not turn the trunk

We hope these tips can help you avoid pains and lesions during your work time and improve your posture. If you have others tips, don’t hesitate to share them with us!