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Posture at office work

By Sam Knijff
- 4 minutes read

As we've transitioned into an era where remote work and digital domains take center stage, a significant number of professionals now find themselves navigating through the sedentary terrain of office environments. More often than not, the workday involves hours of sitting in front of screens, typing away at keyboards, and straining eyes to decipher pixels. This mode of work, while it has its advantages, presents some challenges to physical health, one of which is posture-related.

Understanding Posture

Posture refers to the position in which you hold your body upright against gravity while standing, sitting, or lying down. Good posture involves training your body to walk, sit, stand, and lie in positions where the least strain is placed on supporting muscles and ligaments. A good sitting posture means having all the bones in your spine lined up neatly, like a stack of perfectly aligned blocks.

The Sedentary Peril

In a typical office scenario, the static nature of work can lead to long periods of sitting, which may inadvertently promote poor posture. Incorrect posture, over time, can contribute to a host of health issues, including musculoskeletal discomfort, back pain, neck strain, carpel tunnel syndrome, and more. Even more concerning is the research linking prolonged sitting with chronic conditions like obesity, heart disease, and diabetes.

Ergonomics to the Rescue

To combat these issues, ergonomics - the study of people's efficiency in their working environment - has risen to prominence. This discipline strives to design workplaces so that they fit the capabilities and limitations of the worker, instead of forcing the worker to adapt to the workplace. Key ergonomic considerations for maintaining good posture at a desk include:

  1. Chair adjustment: An ergonomic chair can be adjusted to ensure you’re sitting at the appropriate height. Your feet should be flat on the floor, and your knees should be at a 90-degree angle, level with your hips.

  2. Desk setup: Your computer screen should be at eye level, approximately an arm's length away. The mouse and keyboard should be within easy reach and on the same surface.

  3. Regular breaks: Encouraging movement throughout the workday can break the sedentary cycle, reducing the adverse effects of prolonged sitting.

  4. Physical alignment: Ensure your head is level and in line with your torso, shoulders relaxed and in line with your hips. This alignment minimizes strain on your spine and neck.

The Role of Physical Activity

Physical activity also plays a crucial role in mitigating the impacts of sedentary work. Incorporating regular exercise into your routine, even in short bursts, can help strengthen muscles and improve flexibility, contributing to better posture. Walking, stretching, or even light workouts during breaks can dramatically improve physical wellbeing.

The Psychology of Posture

Interestingly, our posture does not only affect our physical health but our mental wellbeing as well. Studies have shown that maintaining a good posture can enhance mood, reduce stress, and boost confidence. As it turns out, "sitting tall" does more than just promote spinal health; it could very well influence the trajectory of your workday by promoting positive psychology.


In an era where work environments have become increasingly static and screen-bound, posture has emerged as a critical consideration. By fostering better habits around posture, incorporating ergonomics into our workspace, and nurturing physical activity, we can offset the potential downsides of sedentary work life. As office-based professionals, it's high time that we sit up (straight!) and pay attention to posture – our health, both physical and psychological, depends on it.

Posture is just one aspect of office work ergonomics. There is much more in our complete guide.

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