Wellness Articles

Posture at Work

Work Ergonomic Advice Provided by Vancouver Chiropractor and ART Provider

It’s the end of the day and you are starting to get that dreaded posture. Head forward, shoulders rounding, lower back pain, and unable to get comfortable. Here are some useful tips to help you combat this faulty posture.

1) Take short breaks throughout your work day and walk around. Our bodies were not meant to be stationary and  with little movement bad posture often sets in. Writing a post it note and sticking it in a visible location can help you to remember.

2) Chest stretching- Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. Make sure to keep your arm in the same plane of your shoulder.

Hold this stretch for 30 seconds and repeat 3 times on each side. Whenever you feel the dreaded hunchback creeping up on you take some time out and do this stretching routine.

3) Changing your work ergonomics to support proper posture. Your monitor should be placed an arms length away from you at a 15-30 degree angle below your line of site. Try to keep a 90 degree angle with your forearms while typing and make sure both feet are planted on the floor.

Using a wrist pad and proper lumbar support can also help keep you in the right position.

4) One of the easiest ways to help change your posture is trying to be  conscious of where your body is in space. Imagining a string connected to the top of your head pulling you up is a great way to do this.

Hope these tips have been helpful and good luck with changing your posture. Being consistent is key to achieving this.

Have a great day,
The Vitality Team

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