Sit, Stand, Lift: The Ultimate Guide to Feeling Great at Work

In today’s diverse work environments, whether you’re sitting at a desk or performing physically demanding tasks, maintaining proper posture is key to avoiding musculoskeletal issues like back pain and repetitive strain injuries (RSIs). Musculoskeletal 'body stressing' injuries remain the leading cause of workplace injuries, and in some states the number of workplace body stressing injuries are increasing each year. But small adjustments can have a big impact on your health and well-being.

Why Posture Matters

Good posture reduces strain on your muscles, joints, and spine, helping to prevent chronic pain and injuries. By practicing correct sitting, standing, and movement habits, employees across a range of job types can improve their overall well-being, health and productivity.

Quick Tips for Proper Posture for Desk-Based Jobs

1. Set Up Your Chair: Ensure your chair height allows your feet to rest flat on the floor, your knees to be level with your hips, and your back to be supported by the backrest. Use a cushion if needed for lower back support.

2. Monitor Placement: Position the top 3rd of your screen at eye level and about an arm’s length away to avoid neck strain and promote a straight back.

3. Keyboard and Mouse: Keep them close to you, so your elbows stay at a 90-degree angle and your wrists are in a neutral position. This reduces strain on your wrists and forearms.

4. Frequent Breaks: Every 30-40 minutes, take a short walk, stand up, or do simple stretches. This helps to alleviate tension and encourages healthy circulation. This doesn't need to be a long break, just walking to get a glass of water is enough.

5. Lifting Techniques: Just because you don't usually lift anything heavy, doesn't mean you may never need to. Remember to always assess the load first, lift with your legs and keep your chest up, but ultimately, always ask for help if needed.

Quick Tips for Proper Posture for Physical Jobs

1. Lifting Techniques: When lifting heavy objects, bend at the knees, not the waist. Use your legs to lift and keep the load close to your body. Avoid twisting your spine while lifting.

2. Body Alignment: Maintain a neutral spine when standing or carrying items. Be mindful of your posture to prevent overloading your back and shoulders.

3. Take Regular Breaks: Incorporate small breaks to stretch your muscles and give your body time to recover from repetitive tasks.

4. Use Proper Equipment: Ensure tools and equipment are at the right height and position to reduce strain. Consider using aids like knee pads or mechanical aids where possible.

Benefits of Good Posture for Everyone

• Less Pain: Minimises pressure on the spine and joints, reducing discomfort for individuals in all job types.

• More Energy: Proper posture improves breathing and circulation, giving you more energy to get through the day.

• Better Focus and Safety: For office based employees, staying comfortable boosts concentration, while physical employees benefit from reduced injury risk, overall safety awareness, improved performance and workplace culture.

We’re Here to Support Your Well-Being

At Summit Industry Health, we recognise that every role has unique challenges. Whether you’re seated at a desk or out in the field, prioritising posture and ergonomic practices can make all the difference. Let’s work together to create healthier and safer workplaces for everyone.

For more practical tips on workplace wellness, get in touch with us today to learn more about how we can work together to create a work environment where everyone feels great.

Summit Industry Health – Helping you feel great at work, wherever that may be.