3 easy ways to improve your desk posture
Before we dive into these 3 tips, it’s good to remember that there is no such thing as ‘perfect posture’. Even if you sat in what is typically thought of as ‘perfect posture’ all day (straight spine, legs uncrossed, shoulders back), you can still end up with back or neck pain. Why? Because our bodies are designed to move.
These tips will help you feel more comfortable whilst doing your job (as modern life requires a lot of us to sit at desks for hours), but when you’re not at work take time to participate in regular exercise. Regular movement will always help to keep your niggles at bay more than that £500 chair…
Eye level
I ask all my clients about their desk set-up and with a lot of people working from home (WFH) in the last 2 years, I have noticed a huge correlation between neck pain and working on a laptop that isn’t raised. Getting a laptop stand (this is the one I use) or using a monitor to bring your screen up to eye level reduces a considerable amount of strain on your neck and upper back. The aim is to keep your chin parallel to the floor rather than having your neck in sustained flexion.
Chair
Another common sentiment among my clients who have been adjusting to WFH is how uncomfortable they have found their dining room chairs. We recommend a chair that encourages good alignment and has appropriate cushioning, avoiding chairs made of solely plastic or wood. If you already have a decent chair but feel like you need more support, add a cushion behind your lower back or under your sit-bones.
My personal favourite is the saddle chair (you can get them with or without back support), it’s impossible to cross your legs and feels great on the pelvis and lower back.
Regular breaks
It doesn't matter if you have the most ergonomic chair and desk set up in the world, too much time in one position is going to cause stiffness and tightness in the body. We recommend taking regular breaks from your desk to mobilise your joints and stretch your muscles. Setting reminders on your phone, smart watch or desktop can help to encourage more standing time. I use an Apple app called “Flow” on my desktop, you can set timers for your work and rest periods, not only does it save my back but it also helps me to concentrate for set periods of time.
