On Your Feet All Day? Tips for Better Posture

Posted by L.C. Thurston on 2017 Oct 26th

The Standing desk is becoming increasingly popular and it can help users reduced the stress on their joints from sitting all day long. Unfortunately it is not a complete solution as any static behaviour can cause stress on the body. Standing still for over 20 minutes at a time can can have a negative impact on your musculoskeletal system. 

In order to avoid this you need to stand properly, which will reduce the pressure on your joints and enhance your balance. While standing, pull your naval towards the back of your spine and tuck your hips under. Stand tall and keep your chin tucked in – do not stick it forward. This distributes your weight evenly throughout your body beginning with your feet and moving all the way up. 

Ergonomics

Setting up a standing desk is a good first step to not sitting all day, but remember to ensure it is set up to minimize the impact on your body.

  • Height:The table your keyboard is resting on should be at the same height as your elbows
  • Arm position: Your arms should feel comfortable with relaxed shoulders and forearms parallel to he floor. You should not have to bend your wrist much or at all type. 
  • Monitor: Adjust the distance and height of your monitor to avoid craning your neck. the top of your monitor should be at eye level and the whole think should be tilted upward about 20*. The Ideal distance between your eyes and your monitor is 18-24".

If you are on your feet all day, ideally it is not on a hard surface. Using an “anti-fatigue mat” can reduce the strain on your body. It may also be helpful to occasionally stand with one foot on a stool to relieve the pressure on your back. 

Remember to Move

Be sure to shift your position regularly so that your muscles do not get stiff. Stretch regularly throughout the day to help increase blood flow.

Wearing a Posture Medic helps keep your neck and shoulders aligned to reduce the stress and pain of standing for such extended periods.Take breaks throughout the day and stretch with the Posture Medic to loosen those tight and sore muscles.

Proper Footwear is Key.

You should find shoes that support your feet properly while still being safe and work appropriate. Make sure that your shoes fit properly, have a soft sole and provide good arch support. You can also modify your existing shoes by adding a custom orthotic or over the counter arch supporting insoles.

Better Posture While Walking

Even when you aren't stuck behind a desk remember to maintain your good posture. Applying the same principles as when standing and keep your chin tucked in – do not stick it forward and try to avoid looking down. Either will cause stress on your neck and the later may cause you to hunch over. 

Check out these videos on how to walk with better posture so your spine can be just as healthy as the rest of you.