Caution! Bad Postures at Work Leads to Joint Pain

Editor's Note: This article has been recently updated with latest information and research studies.

How to Improve* Your Posture?

There is emerging evidence how a good posture is important for a number healthy benefits, including reducing* joint and back pain as well as mood enhancement. If you are seated especially in front of a computer, experts recommend that you should pay more attention to your posture. In a study involving 6,000 Finnish adolescents, use of electronic gadgets was linked with increased cases of neck, and lower back pain, in reference to a 2006 paper in the European Journal of Public Health. Health care experts from various professions are increasingly taking posture in to consideration when examining their patients and give valuable information and tools for improvement.

Correct Postures – Tips to Maintain Good Posture


In order to straighten up, you should mainly focus on your spinal alignment. You can get a diagnosis from a chiropractor who can correct alignment issues of the spine and set you on the path to a proper posture. It is advisable to change positions from sitting to standing and moving around. While walking, ensure your shoulders are properly aligned with the rest of your body and eyes are kept up and looking straight ahead. Do not push the head forward.


Ensure that while standing, most of your weight lies on the balls of your feet, and not on the heels. Keep your feet slightly apart, about the length of your shoulder-width. Your arms should hang freely and naturally by the length of your body. Be cautious not to knock your knees and ensure to tuck your chin in a little, such that they are in level with your head. Stand tall and straight ensuring* your shoulders are upright. In case you are standing for a long time, shift your weight from one foot to the other. If standing next to a wall, let the back of your head, the shoulders and bottom touch the wall.

Tip #3 – SITTING

If you are in office sitting on a chair or a desk, your arms should be flexed between 75 and 90 degree angle at your elbows. Adjust the desk chair accordingly if this is not the case. Make sure that your knees are even or slightly higher with your hips. Your both feet should be kept flat on the floor and if you have a problem reaching the floor use a footrest or adjust your chair accordingly. Do not lean while sat in an office desk. Instead, your shoulders should be straight as well as the back against the chair. Avoid sitting in one place for too long; move around and get stretches.

Tip #4 – DRIVING

While driving, sit with your back steadfast against the seat for improved* back support*. Ensure the seat is at a good distance to the pedals as well as the steering wheel to avoid leaning forward or reaching for pedals. In order to keep your head upright, let the headrest support* the middle of your head. You can adjust the headrest such that the head-rest distance does not exceed four inches. If necessary, use a cushion to elevate* your viewing angle to avoid stretching your neck. If you keep these things in mind to will never have any type of back pain due to driving.