Sitting at a Desk All Day? Four Rules to Follow for Better Posture

Most office workers know the problems that sitting at a desk all day causes. However, with busy work schedules, deadlines to meet, and uncomfortable chairs, it’s not easy to stay active in the office. Even though keeping physically fit can help reduce back pain, it still doesn’t resolve all the issues that sitting all day causes.

In this article, you’ll find out about the top four rules to follow if you want better posture and less back pain after a day at the office.

The Risks of Sitting at a Desk All Day

Sitting for too long—whether at a desk, behind the wheel, or on the sofa—is not good for you. Many health experts link excessive sitting to several serious health concerns. Extended periods of sitting can increase blood pressure, cholesterol, blood sugar levels, and body fat around the waistline.

According to researchers from the Mayo Clinic, an analysis of 13 medical studies found that sitting for more than eight hours a day is damaging for your health. Doctors found that health risk is the same as for smoking and obesity. However, being moderately active for 60 to 75 minutes a day is enough to reduce the health risks of sitting for too long.

Some suggestions to help increase activity if you work in an office include the following:

• Stand up and take a break every 30 minutes
• Invest in a standing desk, or, if you work at home, use a high table or counter for your desk
• Suggest walking meetings rather than sitting around a table.

The 4 Rules to Follow for Better Posture if You Sit at a Desk All Day

Apart from the health risks, sitting incorrectly at a desk can affect your posture. Various studies point to the fact that poor posture is a cause of chronic back or spinal pain. What are the proper ways to sit at a desk to improve your posture?

1. Improve your physical fitness

First, it’s vital to stay physically active if you want to avoid problems caused by sitting at a desk all day. However, to help you sit correctly, you need strong muscles—especially core muscles. So, spend regular time in the gym or at home on improving your core with planks or squats.

2. How to sit at your desk

For some people, a standing desk isn’t an option. So, there are a few simple rules to follow if you want to protect your back while sitting for extended periods. Here are a few handy tips:

• The computer monitor should be level with your eyes.
• Sit so that your feet are flat on the floor, and your arms are parallel to the floor.
• Your shoulders should not be low, hunched, or too high when sitting.
• Keep your upper back straight and support the natural curve in your lower back.
• Sit up straight by keeping your hips as close to the back of your office chair as possible

3. Stay active throughout the day

Doctors recommend changing your position every 30 minutes to improve back health. However, it’s challenging to change your position while sitting on a chair. There is basically one correct way to sit on a chair, and any other position will put pressure on your back and lead to pain.

So, every half hour, stand up and go for a short walk. You could take a toilet break, get a drink of water, or go for a walk down the corridor. Also, use the time to stretch your arms above your head to release shoulder tension.

Related reading: How to stay fit if you work in an office.

4. Practice good sitting habits

When you get home, remember that you need to keep a good sitting position if you’re relaxing on the sofa or eating your meal. And the same rules apply to sitting on a couch as they do to sitting at a desk. Your back should be straight and feet on the floor. And if you’re watching a movie, it’s still advisable to get up every 30 minutes or so to prevent discomfort.

Sitting at a Desk All Day — In Conclusion

Modern work habits mean that most employees have to sit at a desk all day long. If possible, invest in ergonomic office furniture that helps keep you active while working at a desk. If you must sit for the whole day, make sure and sit properly and take regular breaks. That way, you will do much to alleviate and prevent back pain.