In our increasingly desk-bound world, proper posture and an ergonomic workspace are essential for maintaining health and well-being. Poor posture and improperly set up workstations can lead to discomfort and long-term health issues. At Blue Align Chiropractic, we’re dedicated to helping you achieve an ergonomic setup that supports your body’s natural alignment. This guide will walk you through key steps to improve your posture and workspace.
We’ll start by showing you how to take photos for a complete ergonomic assessment to spot areas for improvement. Then, we’ll share our top tip for correct sitting posture to create a healthy workspace foundation. You’ll also discover four easy and affordable ways to improve your posture and desk chair height: taking posture breaks, using an inflatable posture cushion or exercise ball, getting a stand-capable desk, and investing in an ergonomic chair. Lastly, we’ll explain how using a seat wedge in your car can help maintain proper posture during your commute. Let’s begin your journey to a more comfortable and healthy work environment!
- How to Take Images for your Complete Postural Ergonomic Assessment
- Our Most Important Tip for the Correct Sitting Posture
- 4 Quick and Affordable Ways to Fix Your Posture and Desk Chair Height
- Take frequent posture breaks
- Sit on an inflatable Posture Cushion or Exercise Ball
- Get a Stand-Capable Desk
- Get an ergonomic desk chair
- Use a Seat Wedge for your Car
How to Take Images for your Complete Postural Ergonomic Assessment
We provide ergonomic assessments to our clients, taking photos from the side and front views to identify postural imbalances. This personalised analysis allows us to offer tailored advice, promoting better posture and alignment. Combined with our chiropractic care, this service supports long-term improvement in comfort, reduces strain, and helps prevent injuries, enhancing your overall well-being.
It is a simple process. Please be seated at your desk chair so that we can see your posture. Have a friend, colleague, or camera timer take the image:
Take Two Pictures of Yourself Sitting at your Workspace
- Take One Photo from the Side: To show the side of your desk, the side of your chair, and what is in front of and behind your desk. The purpose of this image is to see you at your workspace from the side.
- Take One Picture from the Front: To show the front of your workspace, the front of your desk and chair, and what is behind your desk. The purpose of this image is to see your overall workspace from the front.
Our Most Important Tip for the Correct Sitting Posture
Start with your hips higher than your knees.
The Correct Sitting Posture image (Figure 1.) covers all the important points of a great ergonomic set up, however, our most important tip is not highlighted in the image, as it is not standard advice.
The first step to correct sitting posture: Hips higher than knees- meaning the legs are not at 90 degrees, rather the legs angle down at around 100–110 degrees, with adjustable leg room above and around the legs.
Figure 2. – the desk chair-stool has the hips higher with the sitting bones on a small forward angle; this causes the pelvis to roll forwards slightly.
A naturally supporting curve follows from the lower back from this position, making it easy for the shoulders to sit back in their natural position with ease.
The chair support should not push you into alignment. Rather, any lumbar support is adjusted from this correct hip position, and gently placed behind the natural lumbar curve.
In Figure 2, we are using the Bionomic desk chair (details below), which is the best chair base we have found to achieve pelvic alignment.
4 Quick and Affordable Ways to Fix Your Posture and Desk Chair Height
1. Take Frequent Posture Breaks
Posture breaks cost nothing but are an essential part of preventing postural collapse, a result of gravity that can literally ‘get you down’. Postural collapse is characterised by anterior flexor dominance, forward head posture, anterior rolling of the shoulders, and C-shaped spinal curvature.
The health effects of this type of posture combined with not moving – ‘sitting disease’ – need to be addressed.
Ideally, aiming to take an anti-gravity posture break every 30 minutes is ideal.
We recommend a wall sit as your starting posture break.
We then move to our full posture corrector posture break. This addresses forward head posture, internally rolling shoulders, tight traps and a whole lot more in just 1-2 minutes…
Posture Break Ideas:
- Balance on one leg.
- Perform figure ‘8’ movements with your wrist, elbow, shoulders.
- Tie a resistance band to your desk and do shoulder (external rotation) exercises.
- Diaphragmatic breathing: breathe deeply into your lower abdominal area and expand your diaphragm.
- Align your body up against a wall.
- Hold a plank for 1 minute.
2. Sit on an Inflatable Posture Cushion or Exercise Ball
Sitting on an exercise ball or posture cushion engages your core and leg muscles, promoting better balance and posture awareness. The gentle movement helps prevent staying in one position for too long, reducing stress on your pelvic joints by distributing forces evenly through your pelvis and hips. For the best results, your hips should be higher than your knees when using a fit ball.
We offer fittings at our clinic to ensure you get the right size for optimal comfort and benefit.
Posture cushions are available in our office. Please call us on 3356 9552 for current prices.
3. Get a Stand-Capable Desk
Standing all day isn’t practical and can lead to its own set of problems such as fatigue and joint pain. A balanced approach, such as a 3:1 ratio, is often recommended. This means standing for 40 minutes and then sitting for 20 minutes.
Adjustable workstations make it easy to transition between sitting and standing. An electric adjustable desk is preferable to make to the transition from siting to standing quick and easy.
These days they are quite affordable, with the average price for a stand-capable electric desk ranging between $400 and $1,000. This price range covers a variety of models with different features, from basic budget-friendly options to more advanced and spacious designs.
While stand-capable desks are beneficial, they aren’t a complete solution and might not be suitable for everyone. The key is to change positions regularly.
Alternating between an ergonomic seat, exercise ball, and stand-capable desk can be a great way to maintain comfort and productivity.
4. Get an Ergonomic Desk Chair
We recommend the Bionomic Chair.
The Benefits of Bionomic® Seating for Posture and Comfort
Desk chairs that emulate the angles of standing are recommended to reduce pressure on the lumbar spine and prevent low back pain. The ergonomic chair you choose should support your back in a neutral position, ensuring there is no excessive pelvic tilt. The seat should support the pelvis and hips in such a way that the torso aligns like it would in a standing position. This is why we recommend Bionomic Chairs in our client resources, as they support pelvic alignment and include lumbar support to help maintain a better position. Remember, hips should be above the knees when seated.
Features of Bionomic Seating
Bionomic Seating is designed to provide postural support tailored to each individual’s body shape or size. This product offers the widest range of adjustments of any desk chair on the market and can adapt to most spinal considerations. Unique features include the patented seat pan and centre pivot system.
- Optimal Seated Position: The Bionomic desk chair ensures you sit firmly on your pelvic bones, aligning and lifting the head, neck, and back to emulate the standing posture, considered the most physiologically efficient.
- Ease of Rising: One criterion for correct chair setup is the ability to rise from the chair with minimal effort.
- Support for Disabilities and Back Pain: Bionomic seating provides necessary postural support for those with illnesses, disabilities, or back pain, aiding in easier seating and rising.
- Pressure Reducing Cushions: The patented chair seat pan features sections of varying foam density, with the central section designed to cradle the pelvic bones for long periods of sitting.
- Adjustable Seat Base Angle: The chair incorporates mechanisms and backrest uprights for a wide range of adjustments, accommodating various spinal considerations.
- Customisable Lumbar Support: While lumbar support is a key feature, the focus remains on the seat pan’s relationship to the occupant, promoting an efficient posture.
- Adjustable Height and Depth: The chair is adjustable in height to meet individual requirements and features an adjustable back angle for proper support.
- Custom Fit: Bionomic chairs are custom-made to suit an individual’s anatomical shape, providing correct postural support.
- Designed by a Chiropractic Doctor: The design is based on an understanding of spinal biomechanics, aiming to adapt to the majority of spinal considerations seen in the population. The patented seat pan with multiple foam densities, cradles and supports the pelvis properly.
Incorporating these features, Bionomic seating supports your posture and comfort, ensuring long-term health benefits and reducing the risk of pain associated with prolonged sitting.
Use a Seat Wedge for your Car
Using a high-density foam wedge in your car provides excellent support for correct seated posture.
Sitting in the car can make it difficult to get your hips above your knees, and adjusting can be limited by headroom. The wedge features tapered edges, allowing it to fit comfortably into car seats without causing any discomfort. This ergonomic addition helps maintain a neutral spine position and improves pelvic alignment, reducing pressure on the lumbar region and preventing back pain during long drives.
By promoting better posture, the foam wedge can also enhance overall comfort and reduce fatigue, making your driving experience safer and more enjoyable.
Available for approximately $85 in clinic. Clients are able to borrow a wedge for 24 hours to trial.
Get Started
Incorporating ergonomic practices into your daily routine can significantly improve your posture, comfort, and overall well-being. By taking steps such as adjusting your workspace, using ergonomic tools, and maintaining proper posture, you can prevent discomfort and long-term health issues. Remember, small changes can make a big difference.
If you’re ready to take the next step toward a healthier lifestyle, consider scheduling a consultation with one of our experienced chiropractors. They can provide personalised advice and adjustments to further enhance your posture and support your health goals. Book your appointment today and start experiencing the benefits of a well-aligned body and mind.
