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Solution Name:​​ Improving Posture​​ 


Solution Plan: ​​ 

Sitting Posture for Office Chairs

  • Be sure the back is aligned against the back of the office chair. Avoid​​ slouching or leaning forward, especially when tired from sitting in the office chair for long periods

  • For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit

  • When sitting on an office chair at a desk, arms should be flexed at a 75 to 90-degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly

  • Knees should be even with the hips, or slightly higher when sitting in the office chair

  • Keep both feet flat on the floor. If there's a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair

  • Sit in the office chair with shoulders straight

  • Don't sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed

Standing Posture

  • Stand with weight mostly on the balls of the feet, not with weight on the heels

  • Keep feet slightly apart, about shoulder-width

  • Let arms hang​​ naturally down the sides of the body

  • Avoid locking the knees

  • Tuck the chin in a little to keep the head level

  • Be sure the head is square on top of the spine, not pushed out forward

  • Stand straight and tall, with shoulders upright

  • If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.

  • Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).

Walking Posture

  • Keep the head up and eyes looking straight ahead

  • Avoid pushing the head forward

  • Keep shoulders properly aligned with the rest of the body

It is important to note that an overall cause of bad posture is tense​​ muscles, which will pull the body out of alignment. There are several specific exercises that will help stretch and relax the major back muscles. Meditation or other forms of mental relaxation are effective in helping relax the back muscles. Other treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines. (Source Spine Health)













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