An incorrect sitting posture can cause quite a few complaints. Especially when you spend quite a few hours sitting and working hard during your workday. Did you know that working people in the Netherlands (ages 18 to 65) sit on average 9.9 hoursper day* !? Learning a good sitting posture is therefore extremely important. Are you aware of your sitting posture? In this article, we give you tips to prevent complaints caused by a wrong posture.
The best tips for a better sitting posture
A meeting in an office with exercise balls
An important question to ask yourself: Do I really have a good posture? That is difficult to determine exactly. Almost no one sits perfectly all day. For a healthy sitting posture, it is important that you keep both feet on the floor, have a slight curve in your lower back, your shoulders are straight, and you look straight ahead, so you don't have a curve in your neck.
A correct posture ensures that your body weight is well distributed over your body.
Why you should improve your sitting posture
Let's be honest, we sit a lot. And since more and more work can be done behind a screen, the aforementioned average of 9.9 hours per day will only increase. Improving your posture helps prevent physical complaints. Or if you already have them, it prevents them from getting worse.
Complaints due to poor posture
Below we discuss some of the most common complaints caused by poor posture:
- Chronic pain in neck, shoulders, and back
According to figures from the CBS , 1 in 5 Dutch people experience work-related complaints such as neck, shoulder, wrist, hand, or back pain. Sitting in a poor posture for a long time causes these pains to persist even when you are not sitting.
- Difficulty getting up due to a stiff feeling in your body
You also carry poor sitting posture into the night. A stiff feeling in your joints and muscles is often the result of poor working posture.
- Headache
Headaches often accompany various other complaints. Headaches caused by poor posture occur when there is too much tension on your neck, shoulders, and back during work. This tension eventually spreads to your head, causing headaches.
- Impaired digestion
Due to poor posture, you may be pinching your intestines. This causes your digestion to work less effectively.
- Difficulty breathing
Just like pinching your intestines, this can also happen to your lungs. This causes difficulty breathing. This also has a negative effect on your productivity because you get less oxygen!
- Hernia
A hernia is sometimes attributed to poor sitting posture. A hernia most often occurs in the back and can indeed be a result of poor posture. Fortunately, these complaints usually only appear after a long period of poor body posture. Read on and discover what you can do to prevent this!
Poor work atmosphere increases the risk of RSI
Now that you have learned about the importance of good sitting posture, we are happy to help you get rid of it with these 6 tips:
1. Roll your shoulders
An easy solution to start with is rolling your shoulders. Do a set of 10 repetitions every hour throughout the day. It already makes a big difference in your shoulders and neck! By regularly rolling your shoulders, you loosen the knots in your neck and shoulders.
2. Stretching
Develop a short stretch routine for yourself. The internet is full of good examples of stretch routines that you can easily do during work. Sufficient stretching ensures that your muscles and body stay flexible. Knots or tension caused by poor posture are worked away and temporarily undone.
It is best to regularly perform your routine during your workday before you get back to work. This way, you also take your eyes off the screen for a moment!
3. Keep your feet on the ground
I often catch myself doing it. Half sitting cross-legged in my office chair, or one foot on the leg and the other on the floor. Do you remember what is important for good posture? Evenly distributed weight. And you only have that in your office chair with your feet on the ground.
4. Pay attention to the posture of your neck
Fortunately, more and more gadgets and tools are making it easier to maintain good neck posture. Think of laptop stands or TV mounts that ensure we look at our screens with a straight neck.
To prevent neck complaints, it is important that you look straight ahead and not up or down. A good way to relieve knots and tension in your neck is to look away from your screen every 25 minutes and rotate your head in a circle.
5. Ensure enough movement
Not only do your workouts at the gym contribute to good posture (due to stronger core muscles), but also occasional walks to the restroom, the coffee machine, or a walk during lunch are perfect to get out of your office chair. Get some fresh air, loosen up, and then get back to work. All that fresh air is also great for your concentration!
6. Regularly alternate your posture
Perhaps the best way to prevent sitting complaints is to regularly change your posture. More and more office buildings and home workspaces are equipped with desks where you can work standing. Super handy for alternating with sitting. Besides standing desks, you can also choose alternative office chairs to switch things up…
Poor work atmosphere increases the risk of RSI
A sitting ball forces you to adopt an active working posture. You are constantly correcting your body to stay balanced. This trains the muscles in your core, making it easier to maintain the correct posture. Of course, you don't have to sit on a ball all day for a good posture. But an hour or two as an alternative to your office chair already works wonders for your back!
Want to know more? Read what is a sitting ball?
De zitballen van Backerz are available in 10 vibrant colors. They not only contribute to a healthy posture but also brighten up your workspace!
Frequently Asked Questions (FAQ)
What is a correct sitting posture while working?
A good sitting posture means that both your feet are flat on the ground, your hips are slightly higher than your knees, your lower back has a slight curve, your shoulders are relaxed, and your head looks straight ahead without bending the neck.
What complaints can arise from poor sitting posture?
Poor posture can lead to back, neck, and shoulder pain, headaches, reduced digestion, breathing problems, and even a hernia in the long term. RSI complaints also occur more frequently with poor posture.
How often should you change posture to prevent complaints?
It is recommended to change your posture every 30 to 60 minutes. This can be done by standing up, stretching, walking, or using aids such as a sitting ball or adjustable desk.
What are simple exercises to improve your sitting posture?
Some simple exercises include rolling your shoulders, stretching exercises for the neck and back, regularly moving your head, and walking during breaks. These exercises help reduce muscle tension and promote a healthy posture.
Does a sitting ball help improve your working posture?
Yes, a sitting ball encourages active sitting and trains your core muscles because you constantly have to balance. This promotes an upright posture and reduces the chance of long-term complaints. It is ideal as an alternative to a regular office chair.