Posture at Work

//Posture at Work

Posture at Work

Your posture at work is so important. Whether you sit at a desk all day or work on a building site, you should try and maintain good posture as much as possible. This will help you avoid putting unwanted stress and strain on the joints and muscles in the spine and extremities. Poor posture at work can lead to many issues. These issues include back & neck pain, headaches, repetitive strain injuries of the shoulder, elbow or wrist, knee pain and much more. Here are some tips to avoid unwanted aches and pains at work:

Just keep moving

o   The most important thing I can emphasise in any job is to keep moving as much as possible. You’re joints and muscles do not like to be in one position for too long. They will start to let you know about it after about 15-20 minutes. So, when you are sitting at your desk, or bent over fitting carpets, please try to stand up and have a stretch every 15-20 minutes. This will wake your joints and muscles up and try and prevent that build-up of tension.

Copyright: yuriz / 123RF Stock Photo

Do you spend most your day sitting, (this could be at a desk or in front of a sewing machine)? If so, try ensure a good posture by:

o   Finding a neutral lumbar spine (rock your pelvis backwards and forwards and find the mid-point between the end ranges)

o   Having a nice tall upper back without rounded shoulders. Perform a shoulder roll by:

  • Shrugging your shoulders up
  • Taking them backwards so that your shoulder blades come together.
  • Then lower your shoulders by drawing the bottom of your shoulder blades down to your back pockets.
  • Do not let them fall forwards again.

o   Keeping your ‘chin tucked’ so that your chin isn’t jutting forwards. This does not mean that you tilt your head down to tuck your chin. You need to keep your eyes level and draw your ears back towards your shoulders so that you get the appearance of a delightful double chin. You haven’t done it right otherwise.


If you work at a computer, make sure that it is set up correctly by:

o   Adjusting your seat height to make sure your forearms are horizontal when your hands are on the keyboard.

o   Making sure your knees are level with or just below your hips.

o   Placing your feet flat on the floor.

o   Having the screen and keyboard in the middle of the desk and raise the screen up to eye level using books if necessary. Try not to have your screen to one side of you. It should ideally be at arms distance from you.

Copyright: neyro2008 / 123RF Stock Photo

Are you a heavy manual worker? You can avoid injury by:

o   Remembering that neutral spine at all times, especially when bending and lifting – rock your pelvis backwards and forwards until you find that mid-point between the end ranges.

o   Bending with your hips and knees not your back, push your bum backwards as if you are doing a squat with your trunk upright.

o   Sharing the load – if you can, carry heavy objects with someone else so that you do not have to take all the weight yourself.

o   Lifting objects (heavy or not) close to the body.

o   Lifting objects with both hands, symmetrically in the midline.

o   Where possible, using cranes, hoists, lifters etc for lifting or transporting heavy loads.

Copyright: yuriz / 123RF Stock Photo


If you think your posture could be better, give us a call on 0161 879 7701 to book an appointment.


By Sam Davies (MChiro DC)

Davies Chiropractic Care