Exercises for better posture. Exercise Physiologist in Upper Mount Gravatt. — Office jobs and long hours infront of your laptop can cause irritation in the neck and shoulders.

Learn the Simple Ergonomic Fixes to Stay Pain Free and Enjoy Work

The most common jobs require long hours spent sitting, standing, or repeating specific movements all of which can lead to poor posture if not done with proper ergonomics in mind. Over time, poor posture can contribute to a variety of issues such as back pain, neck stiffness, headaches, and even long term joint problems.

Lets explore some of the most common jobs that are linked with poor posture and offer simple ergonomic fixes you can implement to improve your alignment, reduce discomfort and still enjoy your job.

1. Office Workers

Why does it lead to poor posture. Sitting at a desk for hours on end, especially if you're hunched over a computer or phone, can lead to rounded shoulders, forward head posture, and lower back pain. Many office workers also tend to slouch in their chairs, which weakens the core and overworks the muscles in the neck and upper back.

Ergonomic fixes,

Adjust your chair and desk height to support your lower back, and your feet should be flat on the floor or on a footrest. Your desk should be at a height where your elbows are at 90-degree angles.
Position your screen correctly at eye level to prevent neck strain. If you use a laptop, consider a stand or external monitor to elevate the screen.
Choose a chair with lumbar support to help maintain the natural curve of your spine.
Take regular breaks to stand up and move around at least once every 30 minutes to reduce the strain on your back and neck.

2. Healthcare Professionals

Healthcare workers, particularly those who spend a lot of time leaning over patients or equipment, are at risk for posture-related issues. Bending forward frequently can strain the lower back, and standing for long hours can lead to hip and knee discomfort. Repeatedly lifting patients or equipment without proper form can also cause long-term back pain.

Ergonomic fixes,

Adjust your body mechanics, when bending to care for patients, use your legs rather than your back to lift. Avoid twisting your torso while lifting or turning.
Use ergonomic tools whenever possible, use adjustable chairs or tables that allow you to stand or sit at the right height without hunching over.
Wear supportive footwear, if you’re on your feet for long periods, invest in high-quality shoes with arch support to reduce pressure on your lower back.
Take micro-breaks to stretch and walk around can alleviate the physical stress of long periods of standing or bending.

3. Delivery Drivers and Truck Drivers

Driving for long periods without proper support can cause slouching, rounded shoulders, and lower back pain. The vibration from the vehicle can also contribute to spine compression and discomfort, especially if the seat is not ergonomically designed.

Ergonomic fixes,

Set up your seat properly to support your lower back and allow you to sit upright with your shoulders relaxed. Use a lumbar cushion if needed for additional support.
Keep your knees level with your hips or adjust the seat so your knees are at the same height as your hips to reduce pressure on your lower back.
Take stretching breaks, whenever possible to relieve stiffness.
Use proper lifting technique, when handling deliveries, lift with your legs, keep the load close to your body, and avoid twisting.

4. Retail Workers

Retail workers often stand for long hours, which can lead to fatigue and slumping over the counter or register. Stock workers may also engage in repetitive lifting, bending, and reaching, which can strain the back, shoulders, and neck.

Ergonomic fixes,

Shift your weight frequently, if standing for long periods, shift your weight from one leg to the other and stand on a cushioned mat to reduce stress on your feet and lower back.
Use proper lifting techniques and bend your knees, not your back, when lifting items from the floor or a low shelf. Keep the item close to your body and use your legs to lift.
Adjust your workstation to position items at waist height to avoid excessive bending or reaching. Elevate the register or work surface to a height that allows you to maintain an upright posture.
Wear supportive footwear with cushioning and arch support are essential for reducing back and foot pain.

Construction workers are constantly bending over and lifting heavy items, try implementing these fixes to support yourself and prevent injuries.

5. Construction Workers and Manual Labourers

Construction work and other manual labor jobs often involve heavy lifting, bending, and working in awkward positions. Repetitive physical demands, such as lifting heavy objects or working overhead, can lead to poor posture and musculoskeletal injuries over time.

Ergonomic fixes,

Always lift with your legs and keep the load close to your body. Avoid twisting while lifting, and ask for help with particularly heavy or awkward loads.
Use ergonomic tools and equipment like lift-assist devices or adjustable-height workbenches to reduce strain on your body.
Stretch regularly in your routine to keep your muscles flexible and reduce the risk of strain from repetitive movements.
Take breaks from repetitive tasks and rotate between tasks that use different muscles to avoid overuse injuries if possible.

6. Teachers and Lecturers

Teachers spend a lot of time standing, leaning over students desks, or sitting at computers for lesson planning and grading. This constant shifting between standing and sitting can lead to lower back, neck, and shoulder pain, particularly if proper posture isn’t maintained.

Ergonomic fixes,

Alternate between sitting and standing. Use a sit-stand desk if possible to vary your position throughout the day. When standing, ensure your feet are shoulder-width apart, and your shoulders are relaxed.
Set up your workspace appropriately, if you spend long periods at a computer, adjust your chair and screen to maintain an upright posture with your arms at a 90-degree angle.
Move frequently and take breaks to stretch and walk around the classroom or office to avoid stiffness and improve circulation.
Practice good posture while standing and keep your weight evenly distributed between both feet, and engage your core to maintain a neutral spine.

Take Home Message

Whether you're sitting at a desk, standing for long hours, or lifting heavy objects, maintaining good posture is key to preventing chronic pain and long term injury. By making simple ergonomic adjustments to your work environment and being mindful of your posture, you can significantly reduce your risk of discomfort and keep your body healthy and strong.

At JY Exercise Physiology, we specialise in assessing posture and movement patterns to help you make the most of your workspace. Whether you need advice on ergonomic setup or a personalized exercise program to improve your posture, we’re here to help.