Adopting good posture at work is essential, not only for your mental and physical health, but also to preserve your energy and cognitive abilities.
Yet, sitting for long hours each day in front of a desk, we all make the same mistakes .
Here are the main risks of poor posture, the 10 most common postural errors and simple solutions to correct them.
The dangers of poor posture
Maintaining poor posture at work regularly has consequences. It leads to negative effects on both your physical and mental health, as well as on your professional performance.
Chronic pain
By repeatedly adopting an inappropriate posture in front of your computer, recurring and persistent pain can appear, particularly in the back, shoulders and neck.
These chronic pains generally stem from musculoskeletal disorders (MSDs), a major cause of work stoppages.
Fatigue and decreased energy
When subjected to an uncomfortable and unbalanced position, your body and mind tire more quickly, resulting in decreased energy and concentration at work .
Blood circulation problems
Staying in the same position for too long, especially sitting with legs crossed, slows down blood circulation by limiting venous return.
More or less serious problems may occur, such as heavy legs, swelling or phlebitis .
Respiratory problems
Slouching and hunching over in an office chair causes the torso to slump and the rib cage to compress, which limits your breathing capacity . This can lead to shortness of breath or a drop in oxygen levels .
The reduction in oxygen supply to the brain and other organs accentuates the feeling of fatigue and loss of vitality.
Serious illnesses
In the long term, sedentary lifestyles and repeated postural errors at work or in daily life can contribute to the development of serious diseases , such as herniated discs, cardiovascular disorders, type 2 diabetes or other chronic conditions.
The 10 most common posture mistakes at work and the best solutions to correct them
Sitting slumped in his chair
Sitting for long hours in front of a workstation, we all tend to slouch in our seats.
A slumped and hunched posture puts excessive strain on the spine and cervical muscles due to poor tension distribution , leading to pain characteristic of musculoskeletal disorders.
To correct this postural error, remember to straighten up and keep your back straight . Using an ergonomic office chair , such as the Bloon exercise ball chair , allows you to naturally adopt a better posture.
Having the screen too low or too high
Positioning your screen incorrectly forces you to bend or raise your neck, turn your head or tilt it forward, eventually leading to dramatic consequences for your neck and eyesight.
This mistake is common among people who work on a screen , although it's easy to correct. Simply position your screen at the correct height . It should be at eye level or slightly below, at a distance of 50 to 70 cm from your face. This way, you maintain a natural neck posture and reduce eye strain.
If you are working on multiple screens at once, make sure to adjust them so that you do not have to turn your head excessively.
Keep your shoulders raised or tense.
When focused or stressed, you may tend to raise or tense your shoulders , generating tension.
This can lead to pain in the neck and shoulders, as well as nerve disorders such as tingling.
This postural error is often exacerbated when the keyboard is too high.
Remember to relax your shoulders and let your arms rest naturally on the desk and your hands on the keyboard. Adjust your chair or desk so that your forearms form a 90° angle.
Crossing your legs for an extended period
Many people have a habit of crossing their legs when sitting . This posture disrupts the natural alignment of the pelvis and blood circulation.
If maintained for a prolonged period, it can cause circulatory problems, lower back pain, and even spinal deformities.
On the contrary, it is recommended to keep both feet firmly planted on the ground and aligned with your knees . For added comfort, you can use a footrest.
Working without lumbar support
Sitting for long hours without lumbar support accentuates the curvature of the back and leads to compression of the intervertebral discs and chronic pain.
You can remedy this by equipping yourself with an ergonomic office chair with a suitable backrest . It is perfectly possible to add a cushion to support the natural curve of your back.
Tilt your head forward while looking at the screen
If you have to tilt your head forward to look at the screen , it means that your screen is too far away or the brightness is insufficient.
Poor lighting or an unsuitable screen position causes eye strain and encourages an uncomfortable posture (head forward, eyes squinting, etc.). You may experience eye fatigue, headaches, neck pain, and decreased productivity.
To correct this poor posture at work, move the screen closer if necessary and sit back properly to keep your neck aligned with your spine. Also, adjust your lighting by using natural light or indirect lighting to avoid glare on the screen.
Having your wrists bent over the keyboard or mouse
If you feel like your wrists are broken , your mouse or keyboard is probably poorly positioned or unsuitable.
Indeed, a keyboard that is too angled or a mouse that is too far away forces awkward movements and poor hand posture. This can lead to wrist pain, carpal tunnel syndrome, arm tension, or computer mouse syndrome .
To remedy this, follow these different tips:
- Keep your wrists straight .
- Adjust the height and position of the keyboard and mouse so that they are at elbow height.
- Choose an ergonomic keyboard and/or mouse .
- Use a wrist rest for added comfort.
Do not adjust the height of the seat or desk
Poorly adjusted furniture forces you into an unnatural posture, leading to increased fatigue, lower back pain, and general discomfort.
That is why it is essential to properly adjust your chair and desk so that your feet rest flat on the floor and your knees and elbows are at 90°.
Remaining still for too long without breaks
A sedentary lifestyle and prolonged sitting are the worst enemies of your health. They cause circulatory problems, muscle stiffness, and a decline in your cognitive abilities.
Force yourself to alternate positions , for example, by using a sit-stand desk or by promoting micro-movements through Active Sitting .
In addition to using ergonomic furniture, remember to take breaks every 30 to 90 minutes to get up, stretch, and walk around for a few minutes. To learn more, check out our article on active breaks .
Making a phone call by wedging the phone between your shoulder and ear
You're taking notes during a call, what could be more commonplace than wedging your phone between your shoulder and your ear .
Although this position, known as “text neck” , may seem harmless, it can cause asymmetrical muscle tension in the neck, nape and shoulders, as well as headaches.
Easy to fix, you just need to invest in headphones, earphones or turn on the speaker to free your hands.
Conclusion
Posture errors at work are often invisible on a daily basis, but their harmful consequences accumulate over time.
Taking the time to identify them will allow you to correct them using tips that are often simple and quick to implement. In this way, you preserve your health, energy levels, and cognitive functions.
FAQ: Posture errors at work
How to correct posture errors at work?
To correct poor posture at work, the first step is to identify the issues so you can choose the most suitable solution . Follow some good posture practices: keep your back straight and aligned, feet flat on the floor, and elbows and knees at a 90° angle. Also, consider setting up an ergonomic workstation (appropriate furniture and accessories, height, and positioning) and taking regular active breaks.
Does teleworking increase posture errors?
Yes, teleworking increases the risk of postural errors, because employees or freelancers working from home are not always sufficiently equipped to maintain good posture.
When should you consult a professional for pain related to poor posture?
Consult a health or ergonomics professional as soon as postural pain persists for several days, recurs regularly, or restricts your movements.
