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Tips to Improve Posture and Reduce Lower Back Pain at Work

the correct posture for sitting

Office jobs come with their risks and hazards too as sitting all day exposes you to a myriad of health and wellness problems. Coupled with bad posture, sitting all day threatens your emotions, self-esteem, and even appearance.

Fortunately, you can escape this fix and balance your work and health by assuming the correct sitting posture and doing light exercises. Here are some tips to get you started from the team at Living Chiropractic in Sydney.

1. Get a Lumbar Pillow

Slouching is a bad habit that many people do unconsciously and hence find it difficult to avoid. As such, you should consider getting a lumbar pillow to get you started. The pillow will be a constant reminder for you to stop slouching as it will occupy some space behind you. Additionally, it will support your spine and make you healthier, more energetic, and give you focus to concentrate on your job.

2. Put that Foot Down

Crossing your legs may feel comfortable, but it is a potential health and fitness hazard. For wellness purposes, it is recommended to sit with both feet flat on the ground. The legs should be at a 90 degree position, so avoid stretching them out for long periods.

Like most people, you may find it difficult to adopt this sitting style. To get you started, consider using makeshift props for supporting your feet.

a lumbar support

A lumbar support pillow

3. Align Your Shoulders and Ears

You may often find yourself leaning too far forward or backward for prolonged periods. This not only leaves you tired but also makes your back ache. An easy way to beat this bad habit is to align your ears to your shoulders whenever you are seated. This will ensure that both your back and neck are always in an upright position as they should be.

4. Draw Your Shoulder Blades

Bad sitting postures will do a number on your appearance too as they result in rounded shoulders. To avoid this, practice pulling your shoulder blades back whenever seated. This will bring your chest out, align your spine and neck, and help you retain that firm and fit appearance that inspires self-confidence and self-esteem.

5. Move Around

Assuming the correct sitting posture is not enough. It is important to exercise the muscles and joints by moving around often. There are numerous excuses for you to get up every hour or so and move around: making coffee, visiting the bathroom, or just taking in some air.

Additionally, make sure that you make the most of your walks by moving substantial distances and performing strenuous activities such as climbing the stairs.

6. Exercise Your Chests and Shoulders

Light exercises offer great relief to fatigue and back pain, and they are so simple that they can be performed in the office without drawing attention. Perhaps the simplest of them all is shoulder shrugging, which entails just lifting and lowering your shoulders up and down.

The Wall-Angle is also effective and more engaging. It involves standing with your back flat on the wall, legs apart, and arms held up against the wall at a 90-degree angle. While in this position, all you have to do is move your arms up and down for at least 15 times.

desk yoga

Why not try your hand at some extreme desk yoga?

7. Embrace Desk Exercises

Desk exercises are more effective, diverse, and easy to perform. Some effective desk exercises include:

  • Desk yoga, which lasts only six minutes.
  • Stretch each foot out and moving toes upward and forward repeatedly.
  • Cross your left leg over your right left, place your right arm over the left leg and then twist slightly to look behind your left shoulder. Repeat this with the left leg and right shoulder.
  • Sitting upright, lift your arms upwards with your elbows straight and interlace your fingers. Proceed to bend slowly to your left and right sides for several times.


You do not have to condemn yourself to bad health for working in an office. Try out these tips and tricks to develop a healthy upright sitting position and keep your muscles and bones exercised throughout the day. Also remember to exercise occasionally during your free time to reverse the damage already done.

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