working posture

Adopting good posture at work is easier said than done. In fact, workstations are often not adapted to workers' needs. Considering that many symptoms and problems can result from poor posture at work, it's important to take the time to properly organize your workstation, adjust your posture and perform simple exercises on a daily basis to prevent potential injuries.

Marilyn Duval, a physiotherapist since 2007, currently works at Synetik as part of a multidisciplinary team with expertise in ergonomics and occupational health. On a daily basis, she works with workers to improve their posture at work. The following article raises awareness of the importance of adopting good work posture, and offers valuable advice and exercises that can be applied on a daily basis.

Aches and symptoms associated with poor work posture

A number of ailments can result directly or indirectly from poor working posture, and as a result, several symptoms can be observed. Here are just a few examples:

  • Cervical and lumbar pain: burning, pinching, compression, heaviness, stiffness, tension or other discomfort in the neck (cervical region) or lower back (lumbar region).
  • Carpal tunnel syndrome: compression or irritation of the nerve passing through the carpal tunnel in the wrist.
  • Herniated disc: pressure on the disc, possible numbness in the legs or even hands and arms.
  • Osteoarthritis: wear and tear or inflammation of joints in the neck or lower back, caused over the long term by poor posture.

People most prone to the repercussions of poor posture at work

Apart from people who adopt a static position at work on a daily basis, or workers who perform repetitive movements, some people are more likely than others to experience problems related to their work posture. For example:

  • People with scoliosis: an abnormal curvature of the spine associated with scoliosis causes muscles to work harder when sitting, which can lead to other problems.
  • Sedentary people or people with sedentary jobs: physical inactivity causes a lack of muscular strength and endurance which affects the ability to maintain good working posture, and can result in certain neck and lower back problems.
  • Pregnant women: the weight gain at the front of the body associated with pregnancy affects the normal curvature of the back and the functioning of the abdominal muscles. As a result, back muscles have to work harder to maintain good posture, and are more prone to injury.
  • Overweight people: the lack of muscle tone results in a lack of muscular endurance (often in the belly area), which can cause pain in the lumbar region, which has to compensate.
  • Women with large breasts: the weight of large breasts can cause tension in the shoulders and neck, leading to neck problems.
  • People of extreme heights: for example, a person measuring 6 feet 8 inches. As desks are generally of a standard size, people of very short or very tall stature may find it more difficult to adopt an appropriate working posture.

Steps to adopt a good working posture

  • 1. Adjust the height of the chair so that your elbows (when seated and shoulders relaxed) are level with the keyboard.
  • 2. Make sure your feet are flat on the floor or on a footrest. The footrest allows you to sit firmly in the chair.
  • 3. Place knees at 90°, with the back of the knees free to promote good blood circulation.
  • 4. Rest forearms on armrests or work surface, elbows at 90°. The keyboard should be at the same height as the elbows (i.e. the armrests), and the mouse at the same level as the keyboard.
  • 5. Tilt your chair back between 90° and 120°.
  • 6. Avoid "breaking" the wrists upwards or to the sides; they should be in a neutral position.
  • 7. Make sure your eyes are level with the top third of the screen.
  • 8. Leave an arm's length distance between you and the screen. Adjust font size for ease of reading if necessary.

By following these basic recommendations, your working position will be improved.