How to Improve Posture at Work

The importance of having correct posture is often overlooked despite the many benefits of good posture and clear drawbacks of poor posture. Posture plays a critical role in your overall health and wellbeing, so it’s crucial to actively work on improving posture.  

How to Improve Posture at Work
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Many people spend a large part of their week at work, so this is a good place to focus on your posture. Whether your job requires you to be sitting at a desk all day, standing, driving, or lifting heavy items, it’s incredibly important to ensure your posture is correct. In this post, we highlight the benefits of improving your posture and outline how to improve your posture at work.

Main Benefits of Improved Posture

Your posture can impact your physical and mental health. Correcting your posture may provide the following benefits.

Less Headaches and Reduced Risk of Injury

Poor posture puts tension on your upper body, which can lead to headaches and other injuries, such as to the back. The most common injuries due to poor posture are to the back. Back pain is also one of the leading causes for people to have to miss work or see a doctor. By improving your posture you can potentially reduce your risk of headaches and other injuries.

Boosted Self-Esteem and Confidence

By sitting up straight, you can actually improve the way you feel about yourself and your ability to make decisions. Studies have shown that improved posture can lead to increased confidence, mood, and self-esteem.

Increased Productivity and Energy

Since incorrect posture can lead to headaches, pain, and decrease confidence, as you might expect it can also impact your energy levels and ability to be productive. Feeling energized, confident, and pain free can help you stay focused on what you need to do at work.

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How to Improve Posture

Below we discuss correct posture and offer diagrams to help you learn how to sit, stand, drive, and lift correctly.

How to Sit Correctly

When sitting at a desk, keep your shoulders back and back flat against the chair. You’ll want to look straight ahead at your screen, which should be at eye level. Your keyboard should be straight in front of you and easy to reach. Keep your feet positioned firmly on the floor and adjust the height of your chair so that your knees are at the same height as your hips.

How to Stand Correctly

When you’re on your feet, keep your head level and shoulders back. Try not to allow your head or shoulders to tip forward. Keep your hands relaxed and by your sides. Always avoid locking your knees when standing still. You’ll also want to wear comfortable, supportive footwear – avoid shoes with high heels!

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How to Drive Correctly

Correct driving position means having your seat angled slightly back and your tailbone against the seat back. If you’d like you can add lumbar support, such as a towel, to provide additional support for your lower back. Make sure that you can reach the pedals comfortably; do not have your seat too far back. Also, utilize the headrest. It’s actually there for a reason!

How to Lift Correctly

Lifting incorrectly can be very dangerous. In fact, lifting heavy items is one of the leading causes of injury in the workplace. When lifting, have your feet in a wide stance and ensure your footing. Keep your abdominals tight and back straight. Bend at your knees and hips and then lift using your legs. 


With many more people working from home in makeshift offices, it can be difficult to find the proper ergonomic settings for your workspace.  When you consider the effects of poor posture on your body in the long term, it’s worth it to find ways to improve your posture, even in your home office. 

For more tips and advice on how to improve posture, check out the visual below.

improve posture at work
Source: usa.edu

Author bio:

Julia is a content creator who writes on topics ranging from business to lifestyle. She lives in New York City where you can find her running in Central Park, walking her dog, or eating vegan cookies. Check her out on LinkedIn.

How to Incorporate Mindfulness into Your Work From Home Space

How have the last few months been treating you in terms of work-life balance? Have you been feeling stressed, losing sleep, and struggling to draw the line between work and home time due to the mandatory work from home and Shelter-In-Place orders? Sister, you’re not alone.

I’m here to tell you that although work is important and productivity is a must, you don’t have to be productive 100% of the time while you work at home. It’s important to remember that while we are working from home we are still working in a crisis. Practicing self-care and mindfulness are vital for getting through this difficult time and it’s okay to rely on others for figuring out how to adapt to this “new normal”. 

That being said, as many Shelter-In-Place orders extend and businesses’ budgets tighten, many companies are offering permanent work from home positions for their employees. While some may enjoy working from home or not, everyone’s situation is different. Whether you are deciding to venture back into the office or hunker down at home for a while longer it’s important to approach this transition delicately and with your own mental wellness in mind. 

How to Incorporate Mindfulness into your Work from Home Space
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
How to Incorporate Mindfulness into your Work from Home Space

To aid in this transition, I’ve rounded up a few wellness strategies from professional “zen artists” who understand the importance of adding wellness to your workspace and work routine. These professionals include organizational experts, wellness architects (yes, that’s a thing), naturopathists and holistic coaches. With these simple strategies in mind, you can take ownership back over your current or future work set-up and ensure your mental and physical health isn’t being side-stepped. Keep reading for wellness strategies to incorporate into your workspace. 

Optimize Your Space for Comfort

While your home or office may not be equipped with ergonomic furniture, that doesn’t mean you have to suffice with an uncomfortable workspace. Ask your employer if you can take office furniture home or “check-out” devices for optimal use at home. While not everyone works the same way, M Moser Associates, Global Design and Architecture Firm, offered a few best practices on this topic. They said, “To create a comfortable and positive work from home space, people need to feel empowered to discover aspects that create comfort and enhance mood and performance in their own homes.” 

They also recommended creating a minimum of three high-performance work environments. This, they say has proven to support a range of benefits including “boosting motivation through freedom of choice, creating mood-enhancing playfulness, stimulating the brain through micro-movements, and providing head space for new ways of thinking.”

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Incorporate Mindfulness Into Your Routine

The next step to incorporating wellness into your workspace is by adding mindfulness into your routine. This can be done by setting strategic intentions before, during, and after your workday. Shawn Johal, Entrepreneur & Business Growth Coach at Elevation Coaching emphasized the importance of taking mindfulness breaks as you may feel that working from home means staring at your computer and phone screens more often. He says to “take purposeful breaks for mindful moments away from the screen. Breathe, meditate, and take a 5-minute walk outside every hour. Your mental health will be in better shape, your family will see you as calmer, and your work will be accomplished with more success.”

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Communicate Boundaries and Set Standards in Your Work Place

As millions of employees headed home at the start of the pandemic so did millions of students and family members. You are most likely experiencing challenges you never thought you would and are being asked to set unfamiliar boundaries with family members and roommates. 

To remedy this, business expert Shawn Johal also said to create boundaries for work time. He said to “communicate to your loved ones how your day is scheduled – maybe even give them a copy of your schedule.” This will give you more time to spend with them and you can incorporate walks, breaks, and meals to be spent together.

Level-Up Self-Care and Level-Down Self Destruction

There are many ways to prioritize self-care during quarantine and it seems like that’s all anyone is talking about. However what is less commonly discussed, but just as important is practicing self-care at work. While we commonly associate lighting candles and using essential oils for times of relaxation, their use can have many impacts on improving your workspace and make it more enjoyable.

Naturopathic Milana Perepyolkina recommends incorporating essential oils into your work routine due to its relaxing benefits for the body and mind. Incorporate lavender to relax the mind, bergamot to lift your mood and peppermint to increase energy and mental activity. Whatever self-care activities you incorporate into your work routine, use mantras to limit negative self-talk and spirals of anxiety that can so easily entrap us during the workday.

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I hope this piece has inspired you to add some moments of wellness to your work routine and encouraged you to prioritize your mental health during the turbulent time. For more inspiration and ideas on adding wellness to your workspace check out the infographic below with strategies to “zen” your workspace.

Wellness Strategies Infographic
Credit: https://www.ftd.com/blog/share/zen-your-work-from-home-space

Author Bio

Stacy Walden is a writer from sunny San Diego. She enjoys covering topics around productivity and wellness in the workplace. When she’s not writing she likes spending time with her family and friends and traveling to new places abroad.