Ergonomic Tips for a Healthy Posture at Work and Home

From sitting in cars during long commutes to spending most of our days behind a desk staring at a screen, our lives include many activities that significantly strain the body. Maintaining a healthy posture is crucial to reducing the likelihood of developing immediate discomfort and long-term health issues. 

We’ve got seven tips to help you develop and maintain a healthy posture, whether at home or work.

1. Be More Mindful

Being more aware of your posture can help you improve it. Your shoulders should be relaxed and your back straight. Instead of a head forward posture, your chin should be tucked slightly inward. Avoid leaning forward or slouching as much as possible, especially when looking at or using electronic devices. 

Are you unsure how your posture actually stacks up? Check out this blog to learn how to assess and improve your posture! 

2. Invest in Lumbar Support

Whether you swap out your old chair for a more ergonomic one or add more lumbar support to your current setup, supportive seating is essential for maintaining a healthy posture. Wherever you’re sitting—in an office, your remote work setup, or even in the car—the backrest should support the natural curve of your spine, and your feet should rest flat on the floor or a footrest. 

3. Take Breaks

One of the most common reasons poor posture and musculoskeletal problems develop is prolonged sitting. Take short breaks every hour to get up and move around if possible. Consider using a sit-stand desk that allows you to alternate your position and engage your core muscles.

If you can’t utilize a sit-stand desk, try incorporating simple stretches for the neck, shoulders, back, and legs to help improve circulation and alleviate tension.

4. Position Screens at Eye Level

The screen should be at eye level whether you’re looking at your phone, tablet, or computer. That helps prevent neck strain and promote good posture. Use stands or other support systems to keep your devices elevated. If you work from home and spend time working from a couch or bed, use pillows to support your back and help keep screens propped up.

5. Exercise Regularly

Regular physical activity can strengthen muscles and improve flexibility, both of which can help you develop healthy posture. Yoga and pilates are excellent options for enhancing overall body alignment, as are other exercises that target your back, core, and neck muscles.

6. Improve Your Sleep Posture

Your posture while you sleep is just as important as your daytime posture. Choose a supportive mattress and ergonomic pillow that keep your spine in a neutral position. Sleeping on your back is great for maintaining good posture. Side sleeping can be beneficial too, especially if you sleep with a pillow between your knees for added support.

7. Use Proper Wrist Support

If you spend all day working on a computer or unwinding after hours on one, keep your wrists straight and relaxed. Any part of the body that becomes strained can impact your posture, including your wrists. Consider using wrist support to reduce strain on your wrists and forearms.

Get Ergonomic Support From Chiro1Source

Good posture requires good habits and ergonomic support, and Chiro1Source is here to help you get both! Request a catalog to view all our products, or browse our website to find the supportive items you need.