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Your Guide to Posture in the Workplace

Workplace health is more important than ever before. 

We now take rigorous measures to ensure that every employee is healthy and safe from potential hazards. 

However, one of the most harmful hazards is rarely, if ever addressed in safety training. That hazard is poor posture. Trivial as it seems, poor posture can lead to long-term health ramifications if not addressed. 

While growing up, many of us were told to stand up straight! and watch your posture! But what does proper posture really mean and what does it look like? 

There are a few guidelines that you can consider. Keep reading to find out more!

How to Have Better Posture at the Office 

Improper posture is a serious problem that can have long-term implications for your health. 

This is especially true for those workers who spend most of their day in a chair working on a computer. The common tendency is to hunch over the keyboard while typing to get a close view of your monitor. 


However, this is very rough on the spine and back muscles. Many workers do not realize they have poor posture until back problems emerge. 

Poor posture can also be a problem if the worker spends a large part of their day lifting and carrying heavy loads. 

Lets take a look at proper posture for sitting and for lifting. 

Proper Posture for Sitting. 

Proper posture while sitting is one of the best things you can do to ensure improved back health. Sitting with a hunched back can cause muscle spasms, back pain, and even permanent hunches after many years. 

Here are a few tips for better back health. 

  • Sit up in your chair with your back and shoulders straight. 
  • Distribute your body weight evenly on both hips. 
  • Keep your knees bent at right angles and keep your knees even with your hips. 
  • Keep your feet flat on the floor. 
  • Use a footstool if your knees are too high or too low. 
  • Do not cross your legs. 
  • Change positions or get up and walk around every thirty minutes. 
  • Adjust the height of your chair to ensure you can sit at your desk comfortably. 

Many office workers spend upwards of seven hours a day sitting at their desks. This does not include the time spent sitting in cars or relaxing at home. Follow these tips for better sitting posture. 

Proper Posture for Lifting. 

Lifting heavy objects can also cause back pain and other issues. 

Use these tips to help you have proper posture while lifting heavy loads. 

  • Make sure you have firm footing before you lift a heavy object. 
  • To pick up an object that is lower than your waist, bend only at your knees and hips and never bend forward at the waist, keeping your knees straight. 
  • Stand with a wide stance near the object you plan to lift. Tighten your stomach and lift only using the leg muscles. Straighten your knees if a heavy motion. 
  • Avoid lifting heavy objects above your waist. 
  • Hold heavy objects close to your body with your arms bent. 
  • Take small slow steps. 
  • To lower an object, place your feet wide apart, tighten your stomach muscles, and bend your knees and hips. 

Lifting heavy loads can put a great deal of strain on your back. Proper lifting form can prevent musculature and spine issues.

Better Workplace Health with SOCA 

Better workplace health is essential to attracting and retaining employees. 

One of the best ways to give your workplace a boost in worker health is by partnering with SOCA and taking advantage of our SOCA Benefit Plan backed by Anthem . 

We use Multiple Employer Welfare Arrangements (MEWA) to help ensure that every small business can get the same advantages as large corporations. 

Curious about what SOCA could bring to your business? Reach out to SOCA to learn more!

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