Posture health and awareness

What is optimal posture?

‘Optimal posture’ is about more than standing or sitting up 'straight'. It is an important part of your long-term health. Making sure that you position your body optimally, whether you are moving or still, can prevent pain, injuries, and other health problems.

The key to optimal posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Optimal posture should maintain these curves, but not increase them. Your ears should be in line with your shoulders, and the top of your shoulder over the hips.

Your body is designed to move and its ability to work properly relies on movement. Pain and problems we associate with bad posture, such as stiffness and tightness, usually occur because we are not moving around enough. Any body part that stays still too long will become increasingly rigid.

  • Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking
  • Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful e.g. yoga, tai chi, and other classes that focus on body awareness. It is also a good idea to do exercises that strengthen your core (trunk muscles)
  • Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back and leg pain.
  • Wear comfortable, low-heeled shoes. High heels can cause you to alter your natural walking rhythm and standing posture.
  • Make sure work surfaces are at a comfortable height for you outside work e.g. making dinner,  eating a meal, or using electronic devices.

Sitting vs standing at work

Neither prolonged sitting or prolonged standing particularly in fixed postures is advisable. Whilst some tasks by nature and better suited to sitting and some to standing, the objective is to alternate between standing and sitting wherever possible. Your best posture is your next posture.

Work should be designed so you can work in neutral postures most of the time. This means an S-shaped spine with ears in line with the shoulders, shoulders relaxed, and elbows close to the side of the body.

Work heights should consider your body size and shape, the work activity being undertaken and the equipment being used. Fixed dimension workstation heights can be problematic as a single work height will not accommodate all users. Wherever possible work height adjustability is recommended. A rough guide is to try and keep your hands positioned around navel height irrespective of the work.  The following is a guideline for work heights:

  • Precision work, such as fine assembly, writing, repairing small items, and restoring artwork where elbow support is needed: just above elbow height.
  • Light work such as keyboard work, mail sorting, administrative counter work, library service desk lending: just below elbow height.
  • Heavy work involving application of force downwards or handling /using bulky items e.g. handling animals, maintenance workshops, packing boxes, pipetting, operating bench top laboratory equipment: between 100-300mm below elbow height depending on materials.
  • Tips for standing at work
    • Ensure that there is sufficient toe clearance at the base of the work point to enable standing close and reduce the potential for leaning forward while working. 10cm x 10cm 'kicker' for toe/foot clearance is recommended. Nothing should intrude into the leg space e.g. protruding drawer handles
    • For hard surfaces, anti-fatigue matting should be supplied with a tapered edge to eliminate the risk of tripping. When installing anti-fatigue matting, consider the application/environment in which it will be used including requirements such as chemical spill resistance, oil resistance, heat resistance, etc.
    • A stand-alone, sturdy, low height footrest can be useful where prolonged standing is required. Dimensions 120-160mm in height with a surface large enough to accommodate the length of the foot (200mm x 200mm approximately). Alternating elevating one foot at a time helps maintain the neutral spine (lordosis) in the lower back and combats fatigue
    • Organise work to minimize twisting and reaching- move the feet, step, and lunge to reach
    • Stand with the feet ‘shoulder’ width apart and with a very slight bend at the knees. This encourages a more even distribution of weight over the entire surface of the soles. Locking your legs straight forces your body weight through your heels and loads the back muscles.
    • Select well-fitting comfortable shoes with a firm heel grip, arch support, and cushioned insole- particularly if walking or standing on concrete/timber or metal floors.
    • Do calf raises to increase circulation to the lower legs. Take advantage of any pauses in work to do some gentle stretching

Sedentary behaviour

Spending too much of your day sitting at work, sitting whilst commuting, and generally engaging in a sedentary lifestyle increases your risk of developing a range of health issues. However, the research says it is not necessary to do vigorous exercise to reduce the health risks associated with prolonged sitting; just punctuating prolonged periods of sitting with walking around is sufficient. People who break up their sedentary time throughout the day, regardless of their total sedentary time, have a better health profile. It’s all relative to moving the muscles.

It doesn't really matter what activity you do once you're up – the key to better health lies in getting up frequently. Your best posture is your next posture.

  • Strategies
    • Introduce height adjustable workstations and allow staff to conduct some aspects of their work standing at this workstation. If possible set up a shared computer at this work point.
    • Vary work tasks throughout the day as much as possible to enable a change in posture. Print documents in small batches, stand to read or speak on the phone
    • Promote and encourage a standing-friendly culture e.g. encourage staff to stand during meetings or have a regular ‘standing’ agenda meeting item
    • In the event you are required to sit for long periods, do some calf raises and stretches
    • Use ‘imails’ – walk over and talk – instead of emails to colleagues
    • Use a bathroom or drink fountain that is further away
    • Use the stairs instead of the lift
    • Eat lunch away from the workstation - walk around campus
    • Organise walking groups at lunch time
    • Stand on public transport, walk from the train station

The Federal Government has information on sedentary work practices to help employers and employees understand and address the health hazards associated with prolonged sitting.

Vic Health has also released a useful publication, reducing prolonged sitting.

Pregnancy and posture considerations

The following general advice is directed at maximizing your postural comfort at work during pregnancy. Any specific health issues regarding your pregnancy should be discussed with your treating doctor/health practitioner.

  • Common symptoms
    • Lower back pain is common during pregnancy. The lower spine is pulled forward by the increasing weight of the baby exaggerating the lumbar curve. This can impose strain on both the back muscles and the abdominal muscles. Tailbone (coccyx) pain is often experienced
    • As the girth expands the centre of gravity moves forward leading to adjustments in posture to maintain balance
    • Ligaments and tendons become more relaxed due to pregnancy hormones, which accommodate the growing baby and can lead to discomfort
    • Increased blood volume increases the pressure in the leg veins which may make prolonged standing difficult and uncomfortable, as well as result in some swelling
    • Swelling in the arms may also be present and can cause pressure on nerves and blood vessels resulting in reduced sensation in the hand (Carpal tunnel syndrome)
  • Tips for improving comfort when sitting
    • Sit right back into your chair with your back slightly reclined. Ensure the backrest is adjusted so it neatly fits the curve of your lower back
    • Ensure your hips are slightly above your knees
    • Ensure your feet are supported – either on a footrest or on the floor
    • Keep your feet apart to make room for your belly and distribute the weight evenly
    • Avoid sitting for more than 30 minutes. Get up and stretch your legs for at least 3 minutes
    • Supplementary cushions including wedge-shaped coccyx cut-out cushions may help support posture and comfort and relieve back pain*
    • Use the task chair swivel and castors to assist with movement
    • Organise desktop items within close reach
    • Keep your wrists close to flat with minimal sideways movement
    • A footstool that rocks can improve circulation and reduce ankle swelling

      A range of supplementary cushions and inserts are available from University Supplier Backcare and Seating Carlton
  • Tips for improving comfort when standing
    • Avoid prolonged standing in the same position. Locate a chair wherever possible
    • It is common to compensate for the natural forward shift in centre of gravity by leaning backwards and creating a sway back. Try to create awareness of posture and keep ears shoulders and hips in line as much as possible
    • Keep your knees straight but not locked
    • Choose well- fitting supportive footwear. Low heeled rather than flat shoes may assist in reducing a swayback posture
    • If prolonged standing is unavoidable, an anti-fatigue mat and a low footrest to alternate putting feet up on one at a time may provide postural relief
    • Avoid any heavy or forceful manual handling activities or repeated reaching, twisting or bending