Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)
Recently, I was interviewed by Wayfair.com about lousy posture at your desk. If you’re dealing with neck, shoulder, or lower back discomfort, you may want to read the reprint of the interview below.
WAYFAIR: HOW CAN YOU TELL IF YOU HAVE BAD POSTURE DURING YOUR DAY-TO-DAY?
Personal Trainer Wisdom: Most likely, you are experiencing many symptoms, including lower back, hip, and shoulder discomfort and pain, that are surefire tell of your bad posture. Considering the constant distractions, it's not a surprise that you don't recognize these symptoms or realize how you shift your weight to one hip while speaking to someone or around your back while working on the computer for 8-10 hours daily. Your body is adaptable in small amounts and can function out of a neutral zone (Translation: Pick up light objects with a rounded back). When reinforced repetitively, you create an imbalanced, inefficient system that can eventually lead to rounded shoulders or a posterior hip tilt (rounded lower back).
WAYFAIR: WHAT ARE SOME TIPS TO IMPROVE POSTURE WHILE AT YOUR DESK?
Personal Trainer Wisdom: Awareness is the key to your best physical health and perfect posture. Simple check-ins throughout the day can minimize or eliminate most chronic problems. Although the human body isn't meant to sit for extended periods, most industries require it. If you're going to do it, you must do it well. Essentially, you're fighting nature while maintaining a flexed position at your desk under quite a bit of sustained stress. However, our bodies are meant to move in a neutral position, and you're most likely guilty of doing the opposite up to this point.
While it's not realistic to assume that you'll walk and type on a Stairmaster at the office, you can take several measures to maintain a neutral spine--the natural position of the spine that doesn't place unnecessary stress on your disks and maintains the natural curve of your neck and lower back. First, adjust your seat to the appropriate height to reduce a tilt in your hips or a round in your lower back. Your knees should directly extend from your hips at a 90 angle or lower. Second, maintain a neutral position while seated. Keep your ears above your shoulders, shoulders above your hips, heels under your knees, and feet flat on the floor. Third, stand up and walk when you fidget or reposition your body while seated. If you begin to shift in your seat, listen to your body! It's time to move! It takes muscle activation and strength to fight gravity and maintain perfect posture. Although you may be using the right muscles, they will fatigue, too! With this being said, relight the system and find a reason to walk around.
WAYFAIR: ARE ANY TOOLS, ACCESSORIES, OR FURNITURE BEST SUITED FOR HAVING GOOD POSTURE THROUGHOUT A WORKDAY?
Personal Trainer Wisdom: Self-awareness is your best tool for maintaining good posture. No matter what system you would put in place, you may unconsciously compensate in one way or another. An adjustable, ergonomic chair that allows you to fit your neutral spine and the adjustable height to find the appropriate level for your hips is a priority. An adjustable desk will also help you find the proper height for your computer keyboard and the screen placement to limit slouching. You may want to elevate your computer screen to eye level if your desk doesn't offer an adjustable function.
WAYFAIR: FOR OFFICES WITH RAISEABLE DESKS, HOW MUCH TIME SHOULD SOMEONE SWITCH BETWEEN SITTING AND STANDING FOR THE MOST COMFORT?
Personal Trainer Wisdom: In response to the constant demand on your body (gravity counts), moving or changing position every 20-30 minutes is essential. The same principle applies when utilizing a raiseable desk. As mentioned before, your muscles will fatigue while maintaining perfect posture. Unsurprisingly, ambitious people have bought the raisable desks to resolve their postural issues but still compensate by shifting their weight while standing and placing themselves in compromising positions. When you shift, it isn't a failure! It's just a cue to reposition. Sitting, standing, or walking may be the most appropriate response.
More to Read: If you want to see a portion of this interview and the insight from other health professionals, please check out the article on “Personal Trainer Wayfair.com” at the bottom of the page!
Photo Credit:
Glossglam.com –Is Glossglam right? Do your habits at your desk really affect posture?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
