Due to the Coronavirus outbreak, a lot of us have been compelled to carry out our work from home, for both positive and negative reasons. At work, you were almost certainly provided with an excellent ergonomic chair and perhaps even a standing desk, but your home workplace might be deficient in these things. You may end up working in a crouched position over the kitchen table or lying in bed or even sprawling on the sofa. Though these postures may feel cozy, they can be detrimental if sustained for a prolonged period. Given that we will probably continue working from home for quite some time, it is crucial to start paying attention to your posture.
Slouching, which is considered “Bad” posture, may not be harmful if done in moderation. However, if one maintains that position for hours on a daily basis, it can lead to modifications in the spine and muscles, which can result in individuals experiencing pain and receiving complaints.
What Is Good Posture?
To maintain balance, it is important to stand upright with your weight evenly distributed over your feet. Your spine should be straight, and your chin and shoulders should be at the same level as the floor. Additionally, ensure that your elbows and hips are level and that your knees are pointing straight ahead.
Proper balance relies on the strength of your core muscles, which link your upper and lower body. Weakened core muscles increase the likelihood of the upper body tipping forward, leading to hunched shoulders and disrupted posture. The strength of your leg muscles eases standing and balancing, whereas underdeveloped upper back muscles can lead to slouching.
Proper posture encompasses more than just maintaining a vertical position.
- Having a strong core affects how well you move and can help prevent back injuries. Good posture makes it easier to stand up from a chair, carry items, climb stairs and turn around.
- If your core is weak, the rest of your body has to compensate. This not only affects your core but may also lead to pain in other muscles.
- Disrupted balance can lead to injuries in tennis, running, dance, skiing, golf and weightlifting.
Factors Affecting Posture
Poor posture is frequently the result of bad habits rather than injury, such as prolonged periods of looking down at your phone or working at a desk without taking proper breaks.
According to the National Center for Health Statistics, the typical American adult spends approximately 6.5 hours sitting every day.
Aside from these evident factors, having a bad posture could possibly stem from:
- Insufficient support when you sleep
- Muscular imbalances
- Shoes with insufficient support
- Being overweight
- Occupational stress, often due to poor ergonomics
- Prolonged sitting
How Poor Posture Affects Your Body
Along with slouching or slumping, there are other physical repercussions of having poor posture.
- Because poor posture throws off your body’s muscles and bones, signals from the sciatic nerve cannot flow as freely. Over time, individuals may develop sciatica, characterized by pain along the back of the thigh, calves and feet.
- Poor posture places significant strain on the lower back muscles, especially the posterior chain. Long term, a weak core affects hip stabilization and extension, which limits your range of motion and can lead to a condition called hyperlordosis.
- Looking down at a computer screen or phone places a high amount of pressure on the surgical spine, shoulders and neck.
- Along with your muscles and nerves, poor posture affects how well fluids circulate through your body, including blood. Long term, poor circulation may lead to high blood pressure and cholesterol, varicose veins, deep vein thrombosis and can affect digestive and vascular systems.
- If you don’t work to correct the imbalances causing poor posture, this position could affect your movement while working out, leading to further muscle and joint damage.
Although a supportive brace or reminders to stand up straight may be attempted, exercise plays a vital role in improving posture by strengthening your upper back and core muscles. Consequently, you will acquire the ability to maintain your body in equilibrium and prevent slouching.
How can Runners Combat Bad Posture
To ensure good health, it is important to stand up and walk around every hour. Take a brief stroll across the room or even around the block, and engage in some stretching exercises, like:
Stretching the hip flexor
Assume a kneeling position on your left knee while positioning your right foot in front of your body, creating 90-degree angles between your knee and ankle. Lean forward from your hips with your chest elevated and hips pushed forward. Stay in this position for 30 seconds before changing sides.
The exercise known as the “Glute Bridge” remains the same.
Wrap a resistance band over your legs, placing it above the knee area. Lay on your back with bent knees, flat feet placed on the ground, and arms resting at the sides. Push the knees out a bit to create tension on the band. Contract the gluteal muscles and hamstrings to raise the hips off the ground while engaging the core to maintain a straight line from shoulders to knees. Repeat the movement by lowering the hips and performing the exercise again.
Stretching the upper trapezius is important.
Maintain a 90-degree bend in your hips and knees as you sit on a chair or bench. Sit up tall by slightly pulling your shoulders back and anchoring your left hand under the chair or thigh. Create a stretch in the top of your arm by leaning your trunk away from your left hand. Tilt your head away from your left arm to feel the stretch in your neck. For a deeper stretch, place your right hand gently on the side of your head above the ear and bend your head further to the side. Repeat on your other side.
The Lumbar Mobilization Stretch, also known as Updog.
Assume a prone position on the floor and angle your elbows to rest your hands flat on the floor beside your ribcage. Apply pressure onto your palms and extend your arms to raise your chest, hips, and upper thighs off the ground. Maintain the position for a brief period before gradually descending back down.
How to Set Up Your Work Space for Good Posture
Invest in a good ergonomic setup as you will be working from home for some time. This will benefit your body. Ensure that your setup comprises:
A chair that has armrests which effectively alleviate the strain on your neck and provide adequate support to your arms.
Place your monitor so that it is 20 inches away from you and positioned at eye level.
To enhance your laptop working experience, it’s recommended that you buy an external keyboard.
Adjust your desk chair and electronics to achieve the correct posture from that position.
The elbows need to be comfortably positioned at a 90-degree angle, while the wrists must be kept straight.
The thighs should be parallel to the floor and the feet should be flat on the floor, while the hips and knees are in a 90-degree position.
Make sure to recline your chair fully and adjust the backrest to comfortably support your lower back and properly support your upper body.
It is crucial for runners to prioritize paying attention to their body. To ensure a pain-free running experience for years to come and decrease the likelihood of injury, it is recommended to invest in a quality chair. Your body will greatly appreciate it.
