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6 Ways to Improve Your Posture at Work

December 18, 2024

Your work to-do list is long and you’ve been glued to your chair for hours. But is all that sitting doing more harm than good?

According to Anthony Viola III, DO, a spine surgeon with the Connecticut Orthopaedic Institute at St. Vincent’s Medical Center, it’s time to prioritize your posture along with your productivity.

Here’s how you can get aligned.

First, it’s posture check time.

Take a second — how are you sitting right now?

“Good posture maintains the natural curves of our spine by keeping our head, shoulders and torso aligned,” explains Dr. Viola.

When your posture is correct, your ears, shoulders and hips form a straight line, and the spine’s natural “S” shape helps absorb stress and impact. These curves protect your back, whether sitting, standing or walking.

“On the flip side, poor posture shifts your body into unnatural positions, disrupting spinal alignment and adding unnecessary stress,” adds Dr. Viola.

> Related: 6 Ways to Treat Back Pain at Home

Your job can affect your posture.

Do you spend most of your day at a desk? You’re not alone—and all that sitting can take a toll, leading to discomfort and strain over time.

“Poor posture isn’t just a desk job problem though,” says Dr. Viola. “It’s also common in labor-intensive jobs that involve bending, lifting or twisting. Staying mindful of your alignment throughout the day can help prevent unnecessary strain.”

Want better posture at work? Dr. Viola shares simple tips you can start using right now.

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1. Correct your posture at your desk.

It only takes two minutes to get aligned. Dr. Viola shares how:

• Sit with your buttocks at the back of the seat toward the back rest.
• Pull your shoulders and shoulder blades back so they align with your hips.
• Keep your head and shoulders in line, avoiding a forward neck tilt when looking at the screen.
• Lift your chin, keeping it off your chest.
• Rest your arms at your sides, bent about 90 degrees while typing or using the desk.

2. Redefine your workspace.

Changing your work environment is one way to address any posture issues.

“The human body is meant to be upright,” says Dr. Viola. “Consider alternatives to the typical office setup to support better posture.”

Some options to consider are:

• Standing desks: Promotes proper spine alignment and relieves neck and back strain.
• Balance balls: Encourages a natural lower back arch, keeping your shoulders and head aligned.

> Related: 4 Signs It’s Time to See a Doctor for Your Back Pain

3. Move regularly.

Regular movement is essential for your day, whether it’s a quick walk through the office or a breath of fresh air outside.

Short walks help prevent muscle tightness and make it easier to maintain good posture. Plus, taking a break from your screen is a great way to refresh your mind.

4. Stretch often.

If you catch yourself rubbing your neck or arching your back throughout the day, it’s time for a quick stretch or a short yoga routine.

Plenty of free, short videos online can guide you through the steps. Just a few minutes of stretching can make a big difference, helping you feel more energized and comfortable as you move through your workday.

5. Put good posture on your calendar.

Set phone alerts or place a note at your desk to remind yourself to stretch or take short walking breaks. You can also use apps to track these breaks, helping you stay on top of the habit and monitor your progress over time.

6. Think long-term.

Good posture isn’t just about feeling better today—it’s vital to maintaining spine and joint health as we age.

“Proper posture reduces wear and tear on the spine and surrounding muscles,” says Dr. Viola. “As we age, we lose flexibility and natural alignment. By stretching regularly and strengthening your core and back, you can stay aligned, prevent discomfort and keep your body strong for years to come.”