Sitting all day in front of a screen makes it essential to maintain the right posture. When you are specifically engaged in a desk job, there is a high chance of facing lower back aches, headaches, and muscle pain. This can further lead to a decrease in the level of productivity.
Since working from home became a trend since COVID times, the quality of life has been lowered in terms of body and health. The reason is people are happier working on their sofa or on a bed instead of investing in ergonomic chairs and good desks. However, simply buying good office chairs and desks is not enough. Maintaining good posture is crucial to have a healthy and upright body.
Let us explore different exercises that help in maintaining good posture, keeping your body and mind healthy.
Importance of Good Posture
A good posture can make you feel confident and build a good appearance. To have a good body posture means you are away from many diseases, muscle pain, and body stress. Let’s understand how important it is for every office goer to maintain good posture throughout the day.
- It helps you get rid of lower back pain.
- Poor posture causes headaches whereas good posture helps in reducing it.
- Good posture promotes higher energy levels in the body.
- It keeps neck and shoulder strain away from you.
- Slouching causes lung compression whereas sitting straight gives it more spacing thus improving the breathing process.
- Good body posture improves body alignment and this can reduce the body stress.
Impact of Sitting in a Bad Posture
Bad posture can impact your body in many negative ways. It can pose many pains and problems. Some of the major ones are mentioned below.
- Poor circulation of blood in the body.
- High risk of diabetes and cardiovascular diseases.
- Muscle pain in the neck, shoulders, and lower back.
- A slouchy posture makes the body awkward.
- Muscle stiffness due to a decrease in mobility.
Tips to Maintain Good Posture while Sitting at a Desk
We have just discussed how bad posture can cause many physical issues in the body. So here are some tried and tested tips for maintaining good posture while sitting at your desk.
Keeping Head Aligned With Spine
- A forward head posture can cause stiffness in the neck.
- Sit straight and upright.
- Ensure your back touches the backrest for proper alignment.
Stretch your Shoulders
- A hunching posture can tighten the chest muscles.
- Make sure you stretch your shoulders after an hour at least for 3 to 5 mins.
- Do not slump on one side of the arm.
- Forearms should be at 90 degrees from the upper arm.
Stretch Out
- Take 5-10 minutes break after every hour.
- Do some stretching or motion exercises.
- This will relieve you from neck and shoulder pains.
- It maintains proper blood flow in the body.
Dig Deeper: 7 Stretches to Soothe Back Pain Right from Your Desk Chair
Knees at 90 degrees
- Don’t overlook your feet positioning.
- The feet should be pressed flat on the ground.
- Avoid raising your leg as it can irritate the sciatic nerve.
Avoid Leaning
- Leaning can cause tension in the lumbar disc.
- It can damage our soft tissues.
- After a time it can weaken the lower muscles and make the body inactive.
- Distribute your body weight evenly to prevent muscle pain.
Chin Parallel to Ground
- Keep your chin up while working.
- Spending an entire day keeping your head tilted downward can cause neck pain and could lead a muscle damage.
- Take short breaks and do some neck turns and bends on each side.
Stay Active
- It is important to stay active while working.
- You have to get up and move around at regular intervals.
- If you are simply sitting and working all day then your body will become stiff.
- Standing up, twisting your body, or doing some movements will prevent the stiffness of muscles.
Dig Deeper: 5 Simple Tips for Staying Active During Office Hours All Day
Conclusion
Poor posture can lead to a range of issues, from lower back pain and headaches to more severe conditions like cardiovascular disease. By investing in ergonomic chair as well as incorporating regular exercises and stretches into your daily routine, you can prevent these problems and improve your well-being.
Remember to keep your head aligned with your spine, stretch regularly, and stay active to avoid muscle stiffness and pain. Adopting these habits will help you maintain a healthy body and mind. A good posture while sitting will increase confidence and also give you a good kick while working for long periods of time.
