4 Ways to Promote Healthy Posture At Work

4 Ways to Promote Healthy Posture At Work

Healthy Posture At Work

If you have to sit at a desk for forty hours a week, there’s no doubt that you’ll feel discomfort in your neck and back eventually. Every yogi knows that spine health is so essential to our overall comfort and well-being.

Healthy Posture At Work

To alleviate the long-term effects of constant sitting, change your office habits to promote your spine health when you’re off the yoga mat and behind your desk.

The best tips for healthy posture at work are covered below.

1. Remember Your Neutral Spine

Most importantly, like when you’re on the yoga mat, remember proper alignment. Neutral posture means the spine is in its natural position. From a seated position, your spine is completely straight from your hips to your head.

Anytime your posture is out of alignment from slouching or hunching over a computer, problems arise. This leads to spinal compression, pinched nerves, and muscle tension.

To achieve a neutral spine while sitting at your desk, follow these tips:

  • Make sure your screen is at eye level, and your head isn’t tilted.
  • Keep your shoulders pulled back with your back flat against your chair.
  • Keep your feet flat on the floor. Don’t cross your ankles or legs.
  • Use a pillow for lumbar support for a straight upper back.

2. Take Breaks to Stretch and Move

4 Ways to Promote Healthy Posture At WorkDesk work is terrible for health and a leading cause of chronic back pain because it limits the movement that’s necessary for good long-term health.

Those who work behind a desk are encouraged to get up and take a break from sitting every half hour in order to reduce the effects of regular or prolonged sitting. Workers who regularly get up to stretch or take a quick walk around the office are less likely to suffer from lower back pain.

There are many brilliant five-minute, or quick yoga stretches you can try to open your chest and neck to encourage holding your shoulders back and resisting the slouch.

Even a quick walk to the bathroom or break room can help promote circulation and give you a quick energy boost.

3. Set a Reminder to Reset

If you’re unable to get up and move around the office, that’s okay. Even setting a timer to remind yourself to make a mental note of your posture and realign can help you lessen pain throughout the day.

Making it a mental habit to roll your shoulders back, adjust your monitor, or anything else you need to do to lessen the strain on your neck and lower back will do you a world of good. Even if you write it on a note somewhere on your desk, make it part of your day.

4. Try a New Chair or Desk

If the solutions above aren’t doing enough to alleviate your pain sitting at your desk, perhaps you need to switch up your office furniture. Sit and stand desks are becoming a popular solution for those who suffer from chronic back pain at work.

Sit and Stand desks allow you to raise and lower your desk’s height throughout the day so that you may shift from taking a seat or standing up as needed.

Australian reviews feature many options of ergonomic designs that can help your spine health throughout the day.


Days at the office are hard enough without lingering pain from bad posture at your desk. With the solutions above, you can make sure you’re honoring your spinal health at your desk as much as you do on the yoga mat.

By remaining mindful of a healthy spine at your desk, you’ll be able to minimize painful distractions and work much more efficiently throughout the day.

Images via Dreamstime.com

4 Ways to Promote Healthy Posture At Work