Hey, so working a full-time job, I do agree it’s super easy to get caught up in work which ends in you hunched over your laptop looking like a cosplay Quasimodo. However, maintaining good posture is not only essential for our physical well-being, it also contributes to your professional image.
In this blog post, I want to share some tips and techniques that have helped me, an early 30’s designer in advertising, in my quest to prioritise my posture and improve my overall health.
If you are to absorb anything from my advice it is the following: yoga, strength training and stretches. They are the bread, butter and strawberry jam of good posture.
The benefits of yoga can be a game-changer for your posture and overall back health.
Yoga helps improve posture by:
- Strengthening core muscles: Many yoga poses engage and strengthen the core muscles, including the muscles that support the spine. A strong core provides stability and support, leading to better posture.
- Increasing flexibility: Yoga helps improve flexibility, particularly in the spine and surrounding muscles. Increased flexibility allows for better alignment and reduces the risk of postural imbalance.
- Enhancing body awareness: Yoga cultivates body awareness, helping you become more conscious of your posture throughout the day. This increased awareness allows for adjustments and corrections to maintain proper alignment.
Back stretches and exercises:
To promote better posture in the long run, incorporating back stretches and exercises into your routine can make a significant difference. Back stretches help release tension and tightness in the muscles, reducing strain on the spine and promoting a more aligned posture.
- Improve flexibility: Regular stretching of the back muscles increases flexibility, allowing for better range of motion and reducing the risk of stiffness or discomfort that can contribute to poor posture.
- Strengthen supporting muscles: Back stretches target the muscles that support the spine, including the “erector spinae” (a fancy way of referencing the muscles that straighten and rotate the back) and deep core muscles. Strengthening these muscles helps maintain proper alignment and reduces the risk of slouching or rounding the shoulders.
In support of the above, the simple office chair has come a huge way since the 50’s (aka 70 years ago!). In the past, chairs focused primarily on aesthetics rather than functionality, often lacking proper support for the back and promoting poor posture. In contrast, modern ergonomic chairs prioritise comfort, support, and adjustability. This is likely why our parents and grandparents say things like “back in my day we sat on a wood slab!” Which is all well grandpa Pat if you want me to end up looking like the curve of a candy cane! Today it is more affordable than ever to obtain a good seat that your spine and your “erector spinae” will love!
Key features to look for in the afore-mentioned office chair must include:
- Adjustable lumbar support: This allows you to customise the support for the lower back, helping you to maintain the natural curvature of the spine.
- Adjustable Seat Height: The ability to adjust the seat height ensures that your feet are flat on the floor, promoting proper alignment and reducing strain on the lower back.
- Whilst not a huge necessity, adjustable armrests: This allows you to find the right height and position to support your arms and shoulders comfortably. However, some find it more comfortable to go without the arms altogether, and that’s also ok.
Take breaks and practise mindful movement:
- In addition to incorporating yoga, stretches, and ergonomic chairs into your routine, it’s crucial to take regular breaks and practise mindful movement throughout the day. Sitting for extended periods can lead to stiffness and poor posture. Set reminders to stand up, stretch, and move around every hour. Engage in activities like walking meetings, using a standing desk, or simply taking short walks during breaks.
- Mindful movement helps relieve muscle tension, promotes blood circulation, and encourages better posture. It seems like a stretch (see what I did there?) and there is no hard and fast rule about it. You’re not going to end up in the danger zone for not doing it religiously – we all have those deadlines – but doing it as often as you can is the practice we are going for.
Maintain a healthy lifestyle:
Maintaining good posture goes hand in hand with leading a healthy lifestyle. I thoroughly enjoy strength training and it makes me feel like I’ve taken on the world when I get through an hour session before the world wakes up (5.30 – 6.30a.m. PT sessions anyone? They’re the best!)
The other points, again a bit obvious, but for good measure:
- Exercise regularly: Engage in activities that strengthen your core muscles, promote flexibility, and improve overall fitness. A strong body supports better posture. AKA, yoga, stretching and strength training.
- Stay hydrated: Drinking enough water helps keep your muscles and joints lubricated, reducing the risk of stiffness and discomfort.
- Eat a balanced diet: Proper nutrition supports muscle health and overall vitality, contributing to good posture.
Whilst this advice is all well and good, let’s remember you are only one person and if you feel like you need more help or experiencing chronic pain, discomfort, or have concerns about your posture, consider seeking professional help. A physical therapist or chiropractor can assess your posture, identify any imbalances, and provide personalised guidance and treatment to help you improve your posture.
To sum up, if I still have you this far, yoga, back stretches and strength training exercises will do a world of good when it comes to strengthening your core muscles, improving flexibility, and enhancing body awareness. Additionally, investing in ergonomic office chairs and exploring chair alternatives can further support proper alignment and reduce the risk of postural issues. Remember to take breaks, practise mindful movement, and maintain a healthy lifestyle to complement your efforts. Let’s prioritise posture and aim to be as flexible as Weird Barbie because everyone needs someone to aspire to? Why not her?
