The consequences of poor posture are worrying, with 1 in 6 Brits suffering from back pain and studies confirming connections between hand discomfort and how we use technology. Many times, it can be hard to know if your desk positions are affecting your wellbeing.
Seemingly innocent positions could cause long-lasting problems for your back and neck. But fear not, as there’s a guide to help you straighten up, courtesy of physical wellbeing expert Jon Booker at Westfield Health.
BEST: The Meerkat
The MeerKat
The monitor is at eye level, with elbows close to the body. The good lumbar support and a straight back mean the meerkat has mastered the art of desk posture. Sure, their feet aren’t touching the ground… but they can’t help that. Your feet should be flat on the ground or a footrest for optimal comfort.
The Flamingo
The Flamingo
Are you a left or right crosser? 62% of people cross their right leg, and 26% cross their left leg. While seemingly harmless, long periods of crossing your legs can spell trouble for your lower back, even potentially misaligning your pelvis. It’s also important to ensure the monitor is at eye level to avoid eye strain and neck pain.
The Prawn
The Prawn
Many of us can relate to this prawn posture a little too often, but it’s doing us no favours. The spine is forced into an unnatural position, placing excessive strain on the neck, shoulders, and lower back. This can lead to chronic pain.
If you struggle with this, try an ergonomic desk setup. For example, adjustable chair and desk heights, as well as taking breaks to stretch and move. How about a walking meeting instead?
The Gorilla
The Gorilla
Ever find yourself in this crunch-time position? It’s a recipe for chronic back pain and strained eyes. Standing up to work is not a bad position, but a standing desk would suit much better for eye level and strong posture health.
When we are standing, the spine has a natural curve in the small of the back. When we stand and lean forward, this curve reverses, doubling the usual pressure on the spine’s lower portion, which can lead to back pain.
WORST: The Sloth
The Sloth
This looks cosy, but it’s the worst position for your health. This posture can cramp nerves and muscles, while significant slouching can lead to potential joint degradation. Prolonged sitting can increase the likelihood of developing conditions like type 2 diabetes, heart disease, and cancer.
7 steps to perfect posture:
- Keep your back straight and elbows tucked in.
- Plant both feet flat on the ground.
- Relax your shoulders whilst typing.
- Take regular breaks to stretch and move, every one to two hours.
- Try an ergonomic chair with lumbar support.
- Incorporate back-strengthening exercisesinto your daily routine.
- Mix up your position throughout the day with standing desks or walking meetings.
When should I get help with back pain?
If your back pain persists, it’s wise to seek professional help. A physiotherapist or your GP can assess the condition, provide tailored exercises, and offer alternative therapies. This sounds expensive, but with a health cash plan, you can claim back most of the cost for treatments like physiotherapy.
Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.
