Work could be ruining your posture – here's how to fix bad posture, according to experts
Our articles may contain affiliate links. If you buy through these links, we may earn a small commission. Prices are correct at time of publishing.
Back at the work desk and not having a good time? You’re not the only one. Due to the nature of our jobs, many of us find ourselves spending hours hunched over our desks, staring at screens, and unknowingly adopting poor posture habits.it's not uncommon to find ourselves slouched over our workstations, engrossed in screens, and unknowingly adopting unhealthy postural habits.
Yet, it's crucial to acknowledge that these poor postures don't just affect our physical health; they can also lead to feelings of unease, fatigue, and even chronic musculoskeletal issues.
The good news is that there are various techniques and tools readily available to help us rectify our posture and alleviate any associated discomfort, especially while working.
How to know if you have bad posture
Before delving into solutions, it's essential to recognise the common signs of poor posture. According to Dr. Jason Ma, a chiropractor from Well-Balanced Family Chiropractic, bad posture means our body is not in line with gravity, so our spine cannot support our body evenly, causing certain parts of the spine to be under more pressure.
Physician Phan Ngoc Tam from Kin Teck Tong says that sometimes friends, family members, or colleagues may notice bad posture before you do. This is because we can also assess our posture from our own reflection or taking a picture of our bodies from the side and back in standing position.
Phan suggests to look out for postural signs such as rounded shoulders, forward head posture, hunched back, protruding abdomen, or an exaggerated curve in the lower back. Also, pay attention to any pain or discomfort throughout the day, and note if the pain increases after prolonged sitting or standing.
What then are indicators that you have good posture? Dr. Ma says that the ear, shoulder, hip, knee and ankle should form a straight line from the side.
“From behind; our head, shoulder and hips should be level and the spine in a straight line. Another way is to stand with your back against the wall, your head, mid back, butt and heels should be able to touch the wall easily,” he adds.
A Chiropractor's Tips for Better Alignment
- Motion is lotion, even with good ergonomics/office set-up, it’s important to change position and move around as much as possible.
- Set reminders on your phone or smartwatch, get up and move every 30 mins.
- Hold your mobile phone at eye level, support your elbow with your bag or cushion, so you are not looking down.
- Practice mindfulness and stress relief. A more relaxed mind helps our muscles to relax hence less likely to create bad posture.
What to buy to improve your posture, as recommended by experts
Standing desks don’t always have to be expensive. You can get a decent set-up for less than $200. Dr. Ma also says that standing tables are great as it helps break out from sitting for too long (and you can still get your work done).
Standing Desk, From $179.58, Buy it now
Samsonite Lumbar Support Cushion
Those ergonomic chairs can be really costly but all you have to do is elevate your current desk chair with some aids. The sleek, versatile and affordable lumbar cushion is made from memory foam designed to bring comfort especially for those who have deskbound jobs. Reviews are also favourable from customers who say it helps with back pain.
Lumbar Support Cushion, $30.73, Buy it now
It might look unusual but this kneeling chair is surprisingly comfortable as it helps distribute your body weight between the shins and buttocks. The chair also has a rocking function which claims to tone your core muscles if you rock while working actively – plus it helps banish fatigue as you plough through the work day.
Ergonomic Kneeling Chair, $142.27, Buy it now
Posture Corrector Yoga Cross Stick
When taking a break in between work, this nifty tool will help you with your deep stretches that can help relieve your stiff shoulders, neck and back. Don’t be surprised if you hear a crack or two.
Posture Corrector, $37.59, Buy it now
Dr. Ma also recommends using a leg rest can be used for shorter individuals to keep the knees at a 90-degree angle.
Foot Rest, $37.29, Buy it now
Laptop Stand with Phone Holder
It’s always good to raise the laptop so you’re looking straight at the screen instead of looking down while hunching your shoulders. This stand also comes with a phone holder so you’re also not crouching and looking at your phone.
Laptop Stand with Phone Holder, $50.16, Buy it now
Made of mesh, this will keep your back supported and cool. The bilateral wing design helps fix the spine to reduce fatigue and soreness.
Dr. Comfy Lumbar Pillow, $39, Buy it nowBeyond The Bone
Think bad posture only affects the spine? It can get serious, Physician Tam says. Bad posture can lead to muscle strains and discomfort, joint pains, spinal misalignments, numbness, or weakness in the limbs – and even more problems.
“These discomforts may negatively affect mood and energy levels. Tightness or tension in the muscles of the neck can pull on the base of the skull and surrounding structures, leading to headaches. Individuals might also have digestive issues or reduced lung capacity with prolonged slouching,” she says.
Posture Exercises by Physician Tam
1. Neck stretch: Turn your head slowly to the left as far as you can and hold it for 5-10 seconds, then turn back slowly to face the front. Repeat this for the right side, downward and upward direction. Tilt your head to the left, bringing your left ear towards your left shoulder. Place your left hand on top of your head, gently pulling your head further into the stretch. Hold for 5-10 seconds and repeat for the right side.
2. Chest Opener: Clasp your hands behind your back with your palms facing your back. Sitting straight, squeeze your shoulder blades together as if trying to hold a pencil between them, and lift your arms upwards. Hold it for 10-15 seconds.
3. Back Stretch: Interlace your fingers and extend your arms straight above your head. Hold it for about 5 seconds, then slowly tilt your arms to the left and hold for 5 seconds. Repeat this on the right.
4. Seated Spinal Twist: Sit tall on a chair with your feet flat on the floor. Place your left hand on your right knee and your right hand on the back of the chair. Inhale to lengthen your spine, then exhale as you twist your torso to the right, looking over your right shoulder. Hold for 10-15 seconds, then switch sides.
5. Hamstring Stretch: With a footrest under your work table, sit with your left foot flat on the floor, then extend your right leg on the footrest and reach towards your right toes. Hold it for 10-15 seconds and switch legs.
6. Glute Stretch: Sit tall on a chair with your feet flat on the floor. Cross your left ankle over your right knee, creating a figure-4 shape with your legs. Keeping your back straight, gently lean forward until you feel a stretch in the glute of your right leg. Hold for 10-15 seconds, then switch sides.
Our articles may contain affiliate links. If you buy through these links, we may earn a small commission. Prices are correct at time of publishing.
