Easy Ways to Improve Your Posture at Home or at Work

Many of today’s jobs require employees to sit at their desks for several hours a day. Whether at home or in an office, slouching has become more of the norm as our overall posture collectively worsens.

Back in the day, being able to walk with a book on your head was the status symbol of good posture. Nowadays, you’d be hard-pressed to find many who could do this. As our workplace habits have shifted to an increase in sedentary jobs, more people are seeing negative impacts on their overall health. Too much sitting has led to increases in neck and back pain and adverse impacts on circulatory systems.

Our top tips for improving your posture:

  • Be conscious about slouching
    Keep your chair at the proper height, in line with your desk. Eyes should be at the same level as your computer monitor so as to not stress your neck. Use books or reams of paper to get to the proper height, if necessary.
  • Take frequent breaks
    Try to not stay in the same position for hours. You can set a timer or calendar reminder for a quick standing or walking break every 20-25 minutes, to stretch your shoulders. Use your lunch break for an extended walk – and bonus, it will give you added energy to make it through the afternoon.
  • Invest in ergonomic products
    A lumbar support pillow, stand up desk and/or an adjustable height chair are well worth the money.
  • Maintain proper foot placement
    Keep both feet on the ground, and avoid crossing your feet.  If your feet don’t reach the floor, try a footrest or a stack of books.
  • Headphones help!
    Avoid holding your landline telephone between your ear and neck. Headphones will help keep your head properly aligned.

By following the tips above, you will find that even making small adjustments will lead to big rewards in maintaining proper posture.

Need help preventing or countering the effects of poor posture? Contact us today to schedule an appointment at our Gaithersburg or Takoma Park, MD office locations!