Proper posture is essential to minimizing the discomfort related to sitting. And we sit a lot. According to the NIH, the average American sits for 55% of their day. We spend hours at desks, commuting in cars, and relaxing on couches. This amount of sitting leads to repetitive stress. That extended stress takes a toll on our bodies. Simply, poor posture leads to pain. 

Let’s fix that.

Why Posture Matters

Clinically, I’m of the opinion that posture is the effect and rarely the cause. It provides a clear view of how you handle the demands of gravity, breathing, and daily activity. 

Good posture distributes your weight properly. Balanced positioning places less stress on your joints and prevents excessive muscle activity. It leads to less fatigue over the course of the day. It makes breathing easier, and will make you more alert and comfortable. 

Bad posture does the opposite. It places unnecessary strain on your back. Muscle activity changes leading to some areas working harder and others getting lazy. That imbalance of activity leads to chronic discomfort. It can cause headaches and back pain. Breathing suffers and you will end up feeling sluggish and tired. 

The Breath Connection

During respiration, our lungs need to expand and our spine needs to be mobile for that to happen. This process is vital for all body functions, as well as stabilizing the core with proper bracing. Slouching compresses your chest cavity, limiting upper back movement. This limits respiration. Your brain gets less oxygen and your energy drops.

Try this now: Slouch in your chair. Try to take a deep breath. Next, sit up straight. Take a deep breath. Feel the difference? Your lungs can expand fully, your body gets more oxygen, and your mind becomes clearer.

Avoiding Repetitive Stress

As mentioned above, posture shines a light on the strategies you rely on, and exposes problematic patterns. Slouching places significant stress on our discs and increases muscle activity in the back. Craning our head looking at a screen increases tension into the neck leading to strains and headaches. Typing for hours is challenging on our shoulders and bent wrists can lead to carpal tunnel syndrome. 

These stresses won’t be immediately clear, but over time that tension and stiffness will increase. When your back “goes out” picking up a pencil, that injury is generally not because that movement you. It is often the result of chronic and repetitive stress. We “save up” for most musculoskeletal injuries over time. Posture happens to be a great way to build up repetitive stress. 

Setting Up Your Workspace

Start with your chair. The make/model of the chair is much less important than HOW you sit in the chair. Your feet should touch the floor with your knees bent at 90 degrees. No crossing legs or ankles. You want your back upright against the seat back. Additional lumbar support is usually a good idea – McKenzie lumbar pillows are available for purchase at our office.

You want the bezel (the plastic boundary around the screen) of the screen at eye level. This provides the best opportunity to keep your neck straight. You want your wrists neutral and floating freely over the keyboard, so if you work from a laptop or tablet, try using a separate keyboard. Reaching forward for hours doesn’t help anything. 

Simple Posture Fixes

  1. Sit with your back against the chair. Don’t lean forward.
  2. Keep your shoulders relaxed. They shouldn’t hunch up or reach forward excessively.
  3. Position your screen at eye level. Avoid looking up or down.
  4. Take standing breaks every 30 minutes. Movement helps reset posture.
  5. Treat underlying problems and stabilize your core muscles. Supporting your spine takes work! 

The 20-8-2 Rule

Follow this simple formula: For each 30 minutes, sit for 20 minutes. Stand for 8 minutes. Move for 2 minutes.  

This variation might seem inconvenient, but it helps immensely. It prevents stiffness, improves blood flow, and breaks up the repetitive stress cycle. You will find that the short breaks allow you to think better and more easily focus on the task at hand. A sit to stand desk is extremely helpful in this respect, but not necessary. 

Your Posture Checklist

Ask yourself these questions throughout the day:

  • Are my feet flat on the floor?
  • Do my knees form right angles?
  • Does my back touch the chair?
  • Are my shoulders relaxed?
  • Is my screen at eye level?
  • Can I breathe deeply?

If you answer “no” to any question, adjust your position and take more frequent breaks.

Posture Beyond the Office

Good posture matters everywhere. Check your driving position. Notice how you sit on the couch. Pay attention when using your phone. Does your seated posture mimic your standing posture? 

Small adjustments can make big differences. Start with the information stated above, but realize working through repetitive stress can be a team effort. Improving spinal movement, treating muscle tissue, and doing the right exercises will amplify the benefits of improved posture. Posture doesn’t have to be a chronic problem.

Struggling with posture-related pain?  Schedule an appointment with me today to start improving your posture today. Your future self will thank you.