The spine is the cornerstone of the human body, acting like the electrical panel in your house. Just as this panel centralizes the distribution of energy, your spine, through the nervous system, is the central computer of your body. Over the years, it supports numerous pressures and muscular, nervous, and skeletal strains. Often, we take our posture for granted in our daily activities.
However, your posture, just like your quality of life, greatly depends on the health of your spine. Poor posture at work can lead to harmful consequences, as the position you adopt throughout the day can cause significant long-term damage if not maintained in a neutral state.
Adopting a neutral posture at work is essential to preserving a healthy spine in the long term.
What is Good Posture or Neutral Posture?
A neutral posture is a balanced position that respects the three natural curves of your spine: the cervical, thoracic, and lumbar curves. This posture helps manage the pressure on the intervertebral discs and reduces the static effort required to resist gravity and support the weight of your head.
It is the position that requires the least effort from your joints, muscles, and tendons. The further your working posture deviates from this neutral position, the higher the risk of developing musculoskeletal disorders.
Risk Factors Related to Poor Posture
Sitting for long periods can cause injuries or health issues that become serious workplace safety concerns. Poor posture can impair breathing and blood circulation and contribute to injuries that limit movement in the long term.
This inadequate posture can also lead to pain in the neck, back, shoulders, legs, and feet, placing significant stress on your body and leading to increased fatigue. Injuries to the neuromusculoskeletal system, often due to prolonged computer use, are common. They develop gradually from repeated microtraumas and improper postures.
It is therefore essential to have an ergonomic workspace to carry out your tasks while minimizing strain on your body.
Key Elements of a Good Neutral Posture
A workstation well-adapted to your physique can help you avoid a lot of pain and discomfort. Here are some recommendations for maintaining a neutral posture at work:
- Feet: Your feet should form a 90° angle with your lower legs, with your thighs in a horizontal position and your feet resting on the floor or a footrest.
- Spine: Keep your spine straight and vertical, avoiding any twisting of the torso.
- Shoulders and arms: Your shoulders should be relaxed. Your elbows should remain close to your body, forming an angle of 90 to 120°. It’s very important for your forearms to rest on armrests to reduce tension.
- Hands and wrists: Keep your hands, wrists, and forearms straight, roughly parallel to the floor.
- Head and neck: Keep your head and neck straight, ideally supported by a headrest.
- Knees and hips: Your knees should be roughly at the same height as your hips, with your feet slightly forward.
Maintaining a neutral posture helps prevent long-term injuries, pain, and musculoskeletal disorders.
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Ergonomic Adjustments for Good Posture
Here are 4 simple steps to ergonomically adjust your work environment:
Step 1: Adjust Your Chair
A chair with good lumbar support and various adjustments promotes better posture. Make sure it supports your natural curves.
Step 2: Adjust the Screen
The screen should be directly in front of you, with the top of the screen at eye level. Tilt it according to your comfort.
Step 3: Adjust the Keyboard
A well-positioned keyboard prevents chronic issues like carpal tunnel syndrome. It should be directly in front of you, so your wrists are aligned with your forearms.
Step 4: Adjust the Mouse
The mouse should be next to the keyboard and at the same height. Use your entire arm to move it, not just your wrist, to avoid unnecessary pain and disorders like tendinitis.
By following these tips and maintaining a neutral posture, you can reduce and minimize long-term muscle pain during your computer work hours.
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The Benefits of Good Posture at Work
Adopting a neutral posture at work can bring numerous benefits to your body:
- Increases your energy levels
- Improves your breathing and blood circulation
- Reduces joint wear
- Decreases stress and tension on your muscles
- Lowers the risk of musculoskeletal injuries and pain
- Enhances your digestive system
- And much more
Maintaining good posture is essential for the long-term health of your spine and neuromusculoskeletal system.
A healthy body for you!
Poor posture at work can lead to many negative consequences. Ergonomics aims to optimize working conditions and the interaction between humans and their tools to offer the best possible comfort.
In chiropractic care, our goal is to help you achieve the best possible posture so that your body functions at its full potential. We strive to respect the three natural curves of the spine and limit pinching or tension. This way, our patients can maintain good posture and enjoy a better quality of life.
Dr. Émilie Gaudreau, Chiropractor
Dr. Patrick Gaudreau, Chiropractor
Sources consulted as of October 13, 2024
Association des chiropraticiens du Québec. (2023). Une bonne posture : respecter les courbes naturelles de votre colonne. Repéré à : Une bonne posture : Respecter les courbes naturelles de votre colonne – Association chiropratique canadienne (chiropractic.ca).
Centre canadien d’hygiène et de sécurité au travail (CCHST). (2024). Ergonomie au bureau – le bureau moderne. Repéré à : CCHST : Ergonomie au bureau – Principaux facteurs de risque professionnel.
Centre canadien d’hygiène et de sécurité au travail (CCHST). (2024). Travail en position assise. Repéré à : CCHST : Travail en position assise – Aperçu
Commission des normes, de l’équité, de la santé et de la sécurité au travail (CNESST). (2021). Travail de bureau et ergonomie. Repéré à : Travail de bureau et ergonomie | Commission des normes de l’équité de la santé et de la sécurité du travail – CNESST (gouv.qc.ca).