When people hear “good posture”, they imagine sitting rigid like a soldier. That is not the goal. The best posture is the next posture. The body is made to move, so the aim is to set up well and change position often.
Set up your workspace
- Use a laptop stand and a separate keyboard and mouse, so the screen is at eye level.
- Sit with your hips back in the chair, and support the lower back with a small cushion.
- Keep your knees at about hip level and feet flat on the floor or a footrest.
- Keep your elbows by your sides, bent to around 90 degrees, with wrists straight.
- Lighting should avoid glare on the screen.
Working from home or a PG
Avoid working on the bed or sofa for long. If you must, prop the laptop on pillows, sit upright against the wall and take frequent breaks. A simple dining chair with a cushion is better than a soft sofa.
Move often
- Stand up every 30 minutes for 1 to 2 minutes.
- Stand during phone calls.
- Try a standing desk, or use a high counter for part of the day.
- Alternate between sitting, standing and walking.
Quick posture reset (30 seconds)
Roll your shoulders back, lift the chest slightly, tuck the chin in, and gently squeeze the shoulder blades together. Take three deep breaths.
Strengthen the support
Posture is not only about habits. Weak back, hip and core muscles make good posture tiring. Two strength sessions a week of rows, bridges, planks and squats will make sitting easier.
When to get help
If pain, tingling or numbness is persistent, or posture is affecting your sleep and work, a physiotherapist can check your setup and give a tailored plan.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, our clinic in Gachibowli offers physiotherapy from 8 AM to 9 PM daily. Contact us to book an assessment.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- World Health Organization. Guidelines on physical activity and sedentary behaviour. 2020. https://www.who.int/publications/i/item/9789240015128
- Hartvigsen J et al. What low back pain is and why we need to pay attention. Lancet 2018;391:2356-2367.
- Hoe VCW et al. Ergonomic design and training for preventing work-related musculoskeletal disorders of the upper limb and neck in adults. Cochrane Database Syst Rev 2018;10:CD008570.