Your gestures and postures at work have a significant impact on your health and well-being. This is why, to prevent back pain and musculoskeletal problems, you must adopt good reflexes by adopting good posture, setting up an ergonomic workstation and integrating exercises into your routine.

I - Consequences of poor posture at work

Health consequences

Bad gestures and postures at work can have a bad impact on health. Among these harmful consequences on health we have chronic back, shoulder and neck pain which can develop into (MSD) musculoskeletal disorders such as tendonitis, lower back pain and neck pain. Bad gestures and postures at work can also lead to increased fatigue and decrease your energy.

Impact on productivity and general well-being

Bad postures and gestures at work also have an impact on productivity and general well-being. Pain can affect the productivity and general well-being of employees. Fatigue leads to a loss of concentration and efficiency as well as stress and a drop in motivation. In the long term, this can lead to a feeling of general dissatisfaction and a deterioration in the quality of professional and personal life.

II - Gesture and posture at work

The Basics of Good Posture

Adopting correct posture is important to prevent musculoskeletal pain and disorders. Good posture involves the correct alignment of the spine, keeping your head straight, shoulders back and your lower back slightly arched. Imagine a straight line from your ears to your shoulders, then to your hips and knees. Your feet should be flat on the floor or on a footrest, with your knees at a 90-degree angle, and avoid crossing your legs. Your arms should be close to your body, with your elbows at a 90-degree angle or slightly greater, and your wrists should remain straight, without bending or twisting.

Sitting Posture

To have a good sitting posture, you need to set up your workstation correctly. To start, your office chair or armchair should support your back well and allow your feet to be flat on the floor and your knees to be at the height of your hips. If your feet do not touch the floor, you can use a footrest. Next, your computer screen should be positioned at eye level, about an arm's length away so that you do not have to lower or raise your head to look at your screen and not damage your eyes.

Standing posture

When working in a sitting position for long hours take breaks to alternate between sitting and standing, you can also opt for a sit-stand desk. When working standing, using anti-fatigue mats can reduce pressure on the feet and legs. To relieve pressure on the legs, we recommend changing positions regularly and performing light movements, such as rocking from one foot to the other, which helps improve blood circulation.

Posture and gestures for lifting heavy loads

If you have to lift heavy loads at work, you must use proper lifting techniques to avoid injury. Use your leg strength, not your back, to lift objects, keep your back straight and bend your knees as if you were doing a squat, and keep the load close to your body to reduce strain on your back. Use assistive equipment such as hand trucks and carts to carry heavy loads.

If you want to know more about the good posture to adopt on a daily basis, check out our article: How to adopt good posture on a daily basis.

Solutions to prevent pain

Workstation Ergonomics

To adopt good gestures and posture at work, having an ergonomic workstation is essential. A good layout of the workspace should allow easy and comfortable access to all the necessary equipment. You should position your keyboard, mouse and phone so that you do not have to stretch your arms or bend uncomfortably to reach them. You can use ergonomic accessories such as a lumbar support for your chair, a wrist rest for your keyboard and mouse, and adjust the height of your screen so that it is at the height of your eyes, to maintain good posture naturally.

Exercises and stretches at work (Related exercises for back pain)

Here are 2 simple stretches to do during breaks

Neck Stretch : Sit with your back straight and your feet flat on the floor. Gently tilt your head toward your right shoulder and hold for 15 to 30 seconds. Repeat on the other side. This will help relieve tension in your neck and shoulders.

Back Stretch : In a seated position, place your hands behind your head and slowly lean forward, rounding your back slightly. Hold this position for 15 to 30 seconds. This stretch helps loosen your back muscles and improve flexibility.

Exercises to strengthen the back and neck

Back Extension : Lie on your stomach with your arms at your sides. Slowly lift your head, shoulders, and chest off the floor while keeping your feet on the floor. Hold this position for 5 to 10 seconds, then return to the starting position. Repeat this exercise 10 times. This exercise strengthens the lower back muscles.

Scapular Retraction : While sitting or standing, squeeze your shoulder blades together as if you were trying to hold a pencil between them. Hold this position for 5 to 10 seconds, then release. Repeat this exercise 10 to 15 times. This exercise strengthens the upper back muscles and improves shoulder posture.

Relaxation and Breathing Techniques Incorporating relaxation and breathing exercises into your routine can help reduce pain and help you relax. You can practice deep breathing at your office or at home. Inhale through your nose, filling your lungs, then exhale slowly through your mouth, emptying your lungs. Repeat 5 to 10 times to reduce stress and tension.

If you want more exercises for back pain, stress and to stay active at the office, you can check out our article: 10 Exercises with a Ball at the Office: For an Active and Balanced Life.

Finally, to maintain your health at work, you just need to adopt good posture, integrate stretching and muscle strengthening exercises into your routine, stay active and have an ergonomic workstation if you work in an office.