Guide: Posture and Workplace Tips
Below are a few guidelines for standing and sitting alignment.
Standing Alignment
In standing, we imagine looking at the side view of a person with a vertical line drawn from the head to the feet. It is important that this line passes through certain landmarks. In descending order, these are the front of the ear, the side of the shoulder, the side of the hip, the side of the knee and the side of the ankle. Any deviation in this alignment usually indicates undue strain on the spine and the musculoskeletal system. We can also imagine a front view of a person standing. Here, we look for symmetry, including:
Even weight bearing on each foot
Leveling of the shoulders and pelvis
Symmetry of the head, neck and shoulders
Sitting Alignment
In good sitting alignment, the feet are supported, the hips and knees are level (or the hips are slightly above the knees), the spine is vertical or slightly reclined, and the small arch in the low back is maintained. If sitting at a computer:
The shoulders are relaxed down away from the ears
The elbows are by the side bent to about 90 degrees
The wrists are neutral (not bent up, down, or away from each other)
The head is facing front without protruding forward
It is easy to imagine how environmental factors might influence sitting alignment. For instance, in a very low seat, such as in certain cars, it is not possible to keep the hips and knees level. A bucket seat in a car will bring the hips very low to the ground and the knees will be higher. In a very deep soft seat, such as in certain couches, it is very difficult to keep the small arch in the low back without propping a pillow behind you.
You can improve your ergonomics with the right tools, listed below.
- Good Habits
Good habits ensure that you apply these principles consistently. Often we unconsciously slip into old, unhealthy movement habits, even if we know the "proper" way to do something. Learning to apply good postural and movement habits consistently is a skill. Remember, developing new skills takes practice.
- Variety
Variety in your movement is essential to good ergonomics. Think of yourself as the conductor of your orchestra. A skilled conductor can conduct numerous songs equally well, not just Beethoven’s 5th Symphony. You are the master of your own posture and movement, and when healthy and skilled, you can use good body mechanics in various situations.
We have the potential to create a tremendous variety of movement patterns and postures. However, as a result of the physical demands placed on us by repetitive work tasks, we often adopt a small number of movements and postures. These repeated movement habits can lead to pain and musculoskeletal dysfunction. The good news is that the development of pain and dysfunction is usually preventable, and when the process has already begun, it can often be reversed.
- Flexibility
Typical areas of decreased flexibility in the upper body include the front of the chest and the muscles between the neck and shoulder blades. Here is a regiment of sitting exercises that may be helpful for those who spend most of the day working at a computer workstation. The Framing the Door exercise helps promote good posture while sitting. Neck stretches for the upper trapezius and levator scapula muscles help relax the neck while working.
- Strength
Strength is the ability to exert force on an object. Sometimes, we need strength for quick movements and other times, we need strength for endurance. In either case, it is essential to have balance among the various muscle groups. Common areas of decreased strength that contribute to muscle imbalance include the abdominals, the buttock muscles, and the muscles that connect the shoulder blades to the back.
- Cardiovascular Health
Maintaining the health of your heart, circulatory system, and lungs prepares you to meet the physical demands of the activities in which you engage. Regularly engaging in cardiovascular activities such as walking, running, cycling, or swimming prepares you to interact with your environment in a safe and efficient manner. For more information on heart and lung health, visit these sites:
A note about your activities: The intensity, frequency, and duration of activities you perform significantly impact your body. As an example, think about going bowling. Whether you use a light or heavy ball impacts the intensity of the activity. Bowling monthly, weekly, or daily relates to frequency. Bowling for five minutes, 45 minutes, or 4-5 hours relates to duration. Increasing the intensity, frequency, and duration of activities can increase the strain on your body. It is essential to balance these factors when participating in work and leisure activities.
- A Healthy Lifestyle
A healthy lifestyle includes good nutrition, low stress levels, and light use of caffeine and alcohol. Removing emotional, psychological, and physical stressors from your life improves your body’s resiliency and adaptability.
- Environment
Even with basic knowledge about how to care for one’s body, sometimes people still develop work-related musculoskeletal disorders. Understanding the principles of good alignment, good habits, variety, flexibility, strength, cardiovascular health, and a healthy lifestyle is not enough. One must also adjust the work environment to meet individual needs. The human body is very adaptive and accommodates itself to almost all situations. Poorly designed workspaces may lead to unhealthy postural adaptations. Often, people try to fit themselves into the environment. The key is making the work environment fit you! Sometimes, this requires only minimal adjustments, such as raising or lowering the height of a seat or the distance of a computer monitor. In other instances, more significant changes will be necessary.
- Activities
The intensity, frequency, and duration of activities you perform significantly impact your body. As an example, think about going bowling. Whether you use a light or heavy ball impacts the intensity of the activity. Bowling monthly, weekly, or daily relates to frequency. Bowling for five minutes, 45 minutes, or 4-5 hours relates to duration. Increasing the intensity, frequency, and duration of activities can increase the strain on your body. As mentioned earlier, balancing these factors when participating in work and leisure activities is important.
Physical Therapy And Ergonomics
With the information presented here, you may be on your way to making healthy adjustments to your daily routine, environment, or activities. You may also have questions about your next step and how to apply this information to your needs. Is there something about your workstation setup that could be contributing to your neck pain? Could the limited flexibility in your legs impact your back pain? In looking for answers to questions like these, a physical therapist may be able to help you. Good physical therapists, like Dr. Evan Johnson, can help you understand how to achieve optimal ergonomics to meet your unique and individual needs.