Good posture is crucial for maintaining overall health and well-being, both physically and mentally. During the Department of Biomedical Informatics’ December Bytes to Bedside Seminar, Emily Gibson, DO, osteopathic neuromusculoskeletal medicine resident PGY3 at A.T Still University and an incoming assistant professor of osteopathic principles and practices at Rocky Vista University, joined us to delve into the importance of posture, common issues faced by desk workers and to share some of her recommended stretches to help improve posture and reduce discomfort.
The Importance of Posture
Gibson explained that good posture is not just about appearance—it's about the efficient alignment of the body. She defined good posture as "The balanced distribution of body mass in relation to gravity, with equal strength in the front and back of the body." Proper posture allows the body’s muscles, ligaments, and joints to function effectively without unnecessary strain, which can prevent pain and injury.
She emphasized that when the body's postural mechanisms are overwhelmed or misaligned over time, it can lead to a condition called postural decompensation. This can result in structural changes that impair bodily function, ultimately leading to chronic pain. Gibson stated that "Using a position repeatedly could lead to chronic pain in the neck, back, or other areas," highlighting how even small, seemingly inconsequential postural habits can accumulate and cause lasting harm. Her message was clear: "sit up straight" is not just a matter of appearance, but a critical aspect of maintaining long-term physical health.
Common Posture Issues in Desk Workers
In today’s digital age, 70% of the U.S. population lives a sedentary lifestyle, with many desk workers spending hours sitting in front of computers. Gibson pointed out that the sedentary nature of desk jobs is exacerbated by the fact that many people continue to sit for leisure activities after work. Whether reading, playing video games, or watching TV, these activities contribute to a cycle of prolonged sitting, which can have negative effects on posture and overall health.
She noted that she, too, is guilty of this habit, often heading home to play Fortnite after a day at work. This habit, she explained, reinforces poor posture habits and strains the body. The longer these poor postural habits persist, the more difficult it becomes to correct them.
Gibson provided insight into how the body’s homeostatic mechanisms (which help keep us upright) can become overwhelmed due to a combination of factors. These include gravitational strain, trauma, pelvic tilt, altered proprioceptive input, stress, fatigue, and nutritional deficiencies. Over time, these factors can gradually shift the body out of alignment. In more extreme cases, an injury can overwhelm the body’s natural systems, leading to significant postural issues.
She emphasized that injuries can affect individuals differently depending on factors such as the severity of the injury, the adequacy of rehabilitation, and the individual’s baseline health before the injury. For instance, someone who is already dealing with minor muscle imbalances may be more prone to developing chronic pain after an injury compared to someone with stronger muscle support and better posture habits.
Understanding Ergonomics and Its Role in Posture
Gibson also discussed the role of ergonomics in maintaining good posture, especially for desk workers. She explained that ergonomic principles focus on designing work environments and equipment that fit the human body’s needs, optimizing comfort and efficiency while minimizing strain. The goal is to create a workspace where individuals can maintain good posture without it negatively affecting their productivity or comfort.
Common issues that lead to poor posture at work include the inclination to slouch, sitting for extended periods, poorly designed office furniture, and improper computer setups. Gibson identified that many people tend to adopt a hunched position because of their environment, such as an uncomfortable chair or a poorly positioned monitor. In many cases, individuals do not have enough time or resources to set up their workspace in a way that promotes good posture.
To address these issues, Gibson recommended a checklist for ergonomic equipment, white includes:
- Ensure the top of your screen is at eye level.
- Angle the screen up 10-20 degrees.
- Keep the screen at an arm’s length away.
- Adjust the desk height to elbow level.
- Rest your feet on a footrest or flat on the floor.
- Make sure everything is parallel to the floor.
- Support your lower back with lumbar support.
- Keep your upper back straight or slightly inclined against the chair.
- Set the armrests at elbow level.
- Allow your wrists to relax with minimal bending
Additionally, she emphasized the importance of taking regular breaks and incorporating movement into your day. This includes:
- Set a timer: Use a timer to alert you every 30 minutes to take a break, stand up, walk around, or grab some water.
- Stand up: Standing desks can help.
- Sit on a medicine ball: Using a medicine ball instead of a chair engages your core muscles, helps avoid slouching, and is great for stretching.
- Take the stairs: Avoid using the elevator whenever possible.
- Do physical activity daily: Engage in stretching, especially in the hips and lower body, as well as yoga and flexibility training.
- Stay active at home: When watching TV, get up and walk around during commercials or between episodes.
- Walk while you work: A desk treadmill or under-the-desk treadmill can help you squeeze in additional steps during your workday. Try walking meetings or discussions
Exercise should be regarded as a prescription for staying healthy. Begin with five to ten minutes of active warm-up, including dynamic mobility and aerobic exercises, and repetitions of light resistance to prepare. If stretching exercises are performed to increase muscle flexibility, they are best done after aerobic or strength workouts when muscles are warm. Stretching should be done using slow and steady movements, with each stretch lasting 30 seconds.
Gibson’s seminar provided valuable insights into how posture directly impacts our health, particularly for those who spend long hours sitting at desks. By understanding the importance of proper alignment, identifying common posture-related issues, and incorporating ergonomic principles, we can make meaningful changes to improve both our immediate comfort and long-term well-being. Regular stretches, mindful posture habits, and ergonomic adjustments are simple yet effective steps toward better health.
By being proactive and aware of our body’s needs, we can break the cycle of poor posture and prevent the negative effects of prolonged sitting.
