Addressing prolonged sitting is essential for maintaining a healthy and productive workforce. Here are professional inputs to correct posture.
The sight of office workers with rounded backs and hunched shoulders has become commonplace. Unfortunately, this poor posture can lead to long-term health issues. Modern activities encourage lousy posture and exceptionally prolonged sitting, prevalent at work and home. The passive nature of our lives, coupled with technology overuse and poorly adjusted furniture, can lead to chronic pain, decreased productivity, and an increased risk of injury. These consequences can significantly diminish our overall quality of life. However, it is easier to correct these habits than you might think.
The adverse effects of prolonged sitting are evident in office environments where people spend hours engrossed in tasks with minimal breaks. Research demonstrates the alarming impact of sedentary work habits on physical and mental well-being. Poor posture and long periods of sitting can cause backaches, decreased energy levels, and more severe health issues, such as obesity, heart disease, and premature death. Addressing prolonged sitting is essential for maintaining a healthy and productive workforce.
1. Awareness is Key: The first step to correcting any bad habit is recognizing it, which is valid for lousy posture. But being aware may not be enough; you also need to know the consequences and methods of correction. After that, it is a matter of breaking the habit. Set up reminders on your phone or use sticky notes around your workspace to periodically check in with your posture. The goal here is to create a habit of self-correction until it becomes second nature.
2. Invest in ergonomic equipment: Or ask your employer to do so. This should be a prerequisite. Having a good chair with back support and having things like standing desks can go a long way in aiding your journey toward posture correction. Invest in the proper devices to maintain a good posture to prevent the cumulation of work-related injuries for better productivity and work-life balance.
3. Sit properly: Most people tend to adopt bad sitting posture while working, which can adversely affect their health over time. It is essential to train yourself to sit with proper posture, especially if you have a job that requires sitting for long periods. Here are a few tips to help you maintain correct posture while sitting:
- Your feet should rest on a footrest.
- The upper edge of your computer screen should be at the level of your eyes.
- Adjust your chair’s height so your thighs are parallel to the ground.
- Adjust your armrests so that your arms are horizontal and your shoulders are not sagging or elevated.
- Support the most mobile parts of your spine, such as your lower back and neck region.
- Avoid stooping and staring at your monitor, as it can weaken your neck muscles and cause pain and discomfort.
- Sitting for long periods or standing too long can cause venous stagnation, resulting in pain in the back of your calf and thigh.
- Orthotics, such as posture correctors or compression garments, can help you maintain proper posture and reduce work-related muscle weakness and fatigue.
- Sitting with your tailbone pushed to the junction between the seat and the back of the chair and using an appropriate back support cushion can significantly relax your back muscles by reducing weight on your lower spine.
4. Practice stretches at your desk: Our bodies aren’t designed for prolonged periods of sitting. Incorporate short breaks into your workday to briefly stand, stretch, or walk. This not only helps in realigning your posture but also boosts your productivity and mood. Walking helps to move the stagnated blood in lower limbs, reducing evening pains and fatigue. You can also use apps that remind you to take a break and stretch.
5. Exercise: Incorporate exercises that strengthen your core and back muscles into your routine. Yoga and Pilates are great options, along with weight training. Ensure you take proper guidance, primarily if you still need to work out. Long periods of sitting and improper posture can weaken your muscles, making you more prone to injury. Morning walks and a short exercise regimen may reduce work-related anxiety and increase job performance. Appropriate exposure to sunlight and a nutritious, well-balanced diet helps elevate mood and keep tissues healthy. Stress eating for momentary pleasure needs to be avoided to prevent obesity and to maintain the correct posture.
Poor posture is more than just the looks; it’s a health hazard. But with early intervention, it can be fixed. Remember that, like any other bad habit, quitting will take a little work, but once you do, you’ll thank yourself for the effort.
(Inputs by Dr. Chetan Mittal, CRDO, Tynor)
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