What is postural hygiene at work?

Postural hygiene at work is a concept that refers to the good and bad habits carried out in the workplace where work is carried out . But it is not only an issue to be taken into account in office work. It is also important for those who drive a vehicle, lift weights or perform any other type of physical activity during their work day.
It is essential to correct bad habits as soon as possible, so that they do not lead to pain or even injury. Hence the importance of good posture at work.

Postural hygiene at work: definition

It is a set of techniques and practices designed to maintain good posture and prevent muscle injuries in the workplace.
A series of measures applied in the workplace with the aim of avoiding inappropriate postures or excessive efforts that may end up affecting the health of the worker.

Importance of postural hygiene in the office

But good posture at work does not only concern sedentary work . The same task can be carried out in different ways, some of which are safer and require less physical effort. For example, if you have to lift heavy objects at work, it is not the same to do so by straining your lower back than by bending your knees when bending.
In this post we are going to focus on the importance of maintaining good postural habits in the office .
Those of us who work in an office or work from home spend many hours sitting in a chair in front of a computer. A bad posture when sitting, unsuitable furniture or poor lighting can cause serious health problems in the long run.
Muscle pain, spinal damage, hernias, lumbago and even cardiovascular diseases are some of the consequences of not maintaining proper posture.

Basic rules for good posture at work

Below we review a list of good habits to carry out if you work in an office.

Maintain a correct posture

It is important to maintain a correct posture when sitting in your work chair, with your back straight, your shoulders relaxed and your head upright. In addition to preventing or reducing muscle discomfort, a correct posture will allow you to improve your breathing and oxygenation of the body. In addition, it will help you increase concentration and, therefore, will improve your performance and productivity.

Use an ergonomic chair

An ergonomic chair that fits your anatomy and type of work will be essential to better perform your work activity in the office. The chair must be adjusted to the appropriate height, so that the elbow is above the table. If the feet do not touch the floor, a footrest or a dynamic ergonomic chair would be necessary. The backrest must provide good support to the lower part of your back , to maintain lumbar lordosis when we get tired or lean back.

Suitable monitor and keyboard

You should adjust the height of your monitor , placing the top in a straight line with your eyes, to avoid neck and shoulder strain . Additionally, an ergonomic keyboard will help reduce the strain on your wrists and arms when typing. You should always try to keep your back straight.

Good lighting

Good lighting in the workplace will prevent eye fatigue . This will allow you to work comfortably for longer. In addition, proper lighting increases the precision of your work , which will also improve your productivity . Finally, light has a direct effect on reducing stress and improving your mood, which will help you enjoy a more pleasant working day.

Intermittent breaks

You should take regular breaks to get up, walk around and stretch your muscles to prevent muscle fatigue. Sitting for long periods can cause back and shoulder pain. Additionally, taking breaks will help you improve concentration and enhance creativity , so you will work more efficiently and productively.

Do stretching exercises

It is important to perform stretching exercises in the workplace . These will help you maintain flexibility, prevent muscle injuries, reduce stress, improve posture and increase energy. It is a simple practice that can be done anytime, anywhere and will bring you significant improvements.

Control stress

A prolonged stress situation can have a negative impact on your physical and mental health . In the long term, it can lead to complications such as heart disease, hypertension, depression or anxiety. Therefore, managing stress will help you improve the quality of your work, increase productivity and job satisfaction.