Have you noticed a colleague sitting with their back and head hunched over at their desk? That could be prawn posture. This position can be adopted after long periods sitting with improper posture at desks in an office or stationery environment, and can lead to discomfort and potential health problems in the future. Although the concept of ergonomics has been around for a while, it can be confusing to find the right ergonomic solution in a workplace where staff have different needs and preferences. To better understand the potential impact of prolonged sitting on posture, we spoke with Dr Anthonie Clement, a Chiropractor at Healing Wave Chiropractic. Dr Clement shared insights into the common posture-related issues that can develop from being stationary for long periods and best practices to improve posture. In addition to this, we also share our top ergonomic office equipment to help increase movement and create a healthier workplace environment.
Understanding prawn posture
Not only common for smartphone users, prawn posture is also seen in workplaces where a person sits with improper posture for lengths of time. When thinking about correct sitting posture, Dr Clement says that it’s about keeping your head and upper back straight to ensure “even loading of your head weight on the spine”. According to Dr Clement, prolonged, improper sitting can contribute to upper and lower postural issues, which can include:
Prolonged improper sitting can contribute to upper and lower body issues, including:
- Tight muscles in the back of your neck – Creating neck and shoulder pain, headaches and tight chest muscles.
- Tight hip muscles and weak glutes – Creating a strain in your lower back that can make it feel achy and sore.
Experiencing this kind of tension can make it challenging to feel comfortable at work, maintain focus and work productively.
Increasing movement in the workplace
Increasing movement is key to minimising the likelihood of prawn posture and reducing the potential for upper and lower body issues. For Dr Clement, one of the best practices for reducing discomfort and improving posture is to take hourly breaks from sitting. He suggests standing and moving every hour and says that “height-adjustable desks are the best tool to allow for movement throughout the day”. Unlike fixed position desks, sit-stand desks make it easy to switch between sitting, without disrupting the continuation of work. Ultimately, more opportunities to stand throughout the day can help to “maintain upright posture” and keeps your back, glutes, and hamstring muscles active, Dr Clement says.
One of our recommended solutions for improving movement in the workplace is the Boost Light Electric Sit-Stand Desk. This desk combines functionality and style, giving office workers the flexibility to move throughout the day while maintaining a comfortable and supportive workspace.
Ergonomic solutions for better posture
It’s clear that movement is important to helping your posture, and in addition to sit-stand desks and taking breaks from sitting every hour, there are some other considerations to make for increased support. Dr Clement suggests:
- Maintaining an appropriate distance from your screen to keep your neck and upper back in the ideal position.
- Using an adjustable chair to ensure proper back support while seated in the office.
- Supporting your feet when standing – using standing pads can provide extra cushioning for people who stand all day.
Ergonomic office furniture and accessories are crucial for supporting your posture and reducing discomfort. To help prevent slouching, neck strain, and other common issues experienced in stationery environments, we recommend investing in quality equipment that provides support for long hours behind a desk, whether seated or standing:
- Boost Light Single Sided Workstation 1500mm x 750mm
- Express Trent Mesh Back Chair with Adjustable Arms
- Fellowes Everyday Antifatigue Sit-Stand Mat 910mm x 650mm
- Fellowes Laptop Riser
- Fellowes Mouse Pad with Wrist Rest
- Fellowes Rocking Footrest
- Fellowes Plush Typing Wrist Rest for Keyboard
- Kensington SmartFit Adjustable Laptop Riser
- Kensington Memory Foam Back Support
Healing Wave Chiropractic provide chiropractic care throughout Newcastle, Lake Macquarie and the Hunter Region. They offer a full range of chiropractic services, with an experienced team dedicated to all aspects of an individual’s health and well-being.
Disclosure: Please consult a licensed chiropractor or health professional for medical advice.