Let’s start with where you are sitting. Your chair is very important. If you’re not using the right one, it may be affecting your posture. Try to find a chair that is rated for your activity. For example, someone that works at a data entry job is going to need a chair that allows for sitting for longer periods in comfort. The backs on these chairs are typically lower and it should not have arms. A manager will also need a different type of chair.

Check with your office supply company to see what kind of chairs they offer. If your company will allow it, you may be able to test out several different models until you find the one that will provide you with the best foundation for good posture. Most companies offer a 30 day money back guarantee, so your company will only have to pay for the chair that you keep. If you suffer from chronic neck and back pain, this may be the best solution.

I have this crazy sitting posture where I actually sit on one of my legs. It’s horrible and a habit I’m trying to break. How do you sit? Do you sit hunched over or are you straining to look up. You may need to adjust the height of your chair. If you cannot make it taller, you may be able to get a seat cushion that will lift you up appropriately. I’ve read that your eyes should be level with the top of the monitor.

You can also work on posture exercises while you’re working. Try to imagine a string that is connected from your belly button through the top of your head. Pull that string upwards and feel your body straightening up. Your shoulders should be slightly back and your head should be upright. You should immediately feel relief, especially in your lower back. Whenever you catch yourself slumping, try this to correct it. After time, you’ll be able to train yourself out of slumping.

Lastly, there are specific exercises that you can do away from work that will improve your posture. A lat pull down with a cable machine is the best for strengthening your neck and back muscles. You should be gripping the bar at a little wider that the width of your shoulders. Lean back slightly and make sure that your torso is straight. Pull the bar down and return it for about eight to ten repetitions. Another idea is to get a Wii Fit as it has some posture exercises. The best plan yet is to see an ergonomics expert – I’m certainly not one. Keep working at it and soon you’ll have perfect posture and a problem free back.

Photo Credit: Terry Bain

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