We live in a digital world, and most of us spend a great deal of time in front of computers or phone screens. As a result, people tend to fall into a rounded shoulder, forward head position.

Take a second to look around your office; how many people are sitting with good posture? I would bet that almost everyone is slouched forward or looking down at their phones. Our bodies were designed to move, and inactivity can cause serious posture problems.

Poor habits combined with a lack of movement can result in both pain and injury.

What is Good Posture?

Practice correct posture with an awareness of what positions place minimal stress on your supporting muscles to avoid postural strain.

To create better posture while sitting at your desk, try the following:

  • Change your desk setup.
    Ensure your monitor is at eye level and close enough so you don’t need to lean forward to read it. Keep your keyboard at a level that allows you to maintain your 90-degree bend in your elbows and make sure your mouse is kept close so your shoulder isn’t rounded forward.
  • Be aware of how you sit.
    Always sit with your feet flat on the floor and a 90-degree bend at your knees and hips. Try to maintain the neutral positioning of your spine with the core slightly engaged, and distribute your weight evenly between both hips.
  • Maintain a neutral sitting position.
    Throughout the day, try to maintain a 90-degree bend at your elbows with wrists kept neutral. Hold your ears in line with your shoulders and keep your shoulders relaxed and in line with your hips.

Some of the same principles should be applied when standing, most notably ensuring your weight is evenly distributed.

How Can I Improve My Posture at Work?

Most work environments aren’t well-suited for movement, but that’s no excuse to remain inactive all day.

Even little breaks of movement here and there will help keep your body in a healthier state. If you’re having a hard time maintaining good posture at work, here are some tips to make it easier to maintain a proper postural position:

  • Alternate between standing and sitting throughout your day
  • Try not to allow yourself to stay in any position for more than 30 minutes
  • Set timers at the end of every hour to remind yourself to get up and move
  • Put items such as your phone, printer or trash can across the room to force you to get up more naturally

How Physical Therapy Can Help

Stretching and strength training are beneficial to giving your body the support it needs to maintain proper posture. If you have tried out some of the pointers above and your pain persists, it may be time to see a physical therapist. The expert physical therapists at SetPT can formally assess your symptoms, take a look at your range of motion and your strength to personalize a treatment plan that fits your exact needs.