Advertising
Advertising

4 Simple Steps To Improve Your Work Posture

4 Simple Steps To Improve Your Work Posture

When you sit at a desk for hours on end every day, at the end of the week, you’re likely left with a sore back and posture that resembles the hunchback of Notre Dame. For most of us, work wreaks havoc on our posture. That’s because when we’re at the office, we’re prone to sitting for long periods of time, slouching frequently, and training our bodies to develop bad habits. Bad posture doesn’t just make you look bad either. It can lead to serious long-term health effects, like chronic pain in your back, shoulders, head, and jaw. The good news is, you can “unlearn” these bad posture habits. In this article, you’ll find out 4 ways to improve your work posture, so that you can increase your work productivity and get rid of some of those aches and pains after a long week.

Step 1: Fix your computer setup

Most of us unconsciously lean forward throughout the day while we work on our computers. This can be especially troublesome with laptops, because you’re often leaning forward and looking down, which puts strain on your neck. Fix your workstation setup, and you’ll improve your posture.

Advertising

Here’s how: start by making sure your computer screen is at eye level. This means the top of your monitor should be at or just below your line of vision. Your screen should be about an arm’s length away. Your keyboard and mouse should be in a position that allows you to keep your wrists straight. And if you spend a lot of time on the phone, ask your boss for a headset so you don’t have to strain your muscles cradling the phone between your ear and neck all day.

Advertising

Step 2: Fix your office chair setup

Once your computer is in place, it’s time to evaluate your chair setup. The back of your chair should be positioned upright and should naturally fit the curve of your lower back. Make sure the chair is at a height that allows you to plant both feet on the floor. If your chair is too high for you to do this, get a footrest. If you have trouble with slouching, try positioning a back support or small pillow or towel behind your lower back.

Advertising

Step 3: Stretch every day at work

One of the best ways to improve your work posture is to take 5-minute stretch breaks every 2-3 hours. At a minimum, stretch your back, shoulders, neck, and hips first thing in the morning and during your lunch break each day. Here’s an easy stretching routine you can do at work several times each day:

  1. Stretch your calves by placing your hands on your wall or desk and so you’re facing the ground with your legs extended out behind you.
  2. Hold a lunge position for your right and left leg for 15 seconds each.
  3. Squat down as low as you can while keeping your arms extended straight overhead. Hold for as long as possible.
  4. Stretch your hands and wrists by bending each of your hands back at the fingers.
  5. Stand straight up on one leg and extend the other leg up as far as possible (as close to parallel to the ground as you can get). Switch legs and repeat.
  6. Extend your arms straight overhead and push your chest out while keeping your arms straight to stretch your chest, shoulders and lower back.

Step 4: Take preventative measures at home

Improving your work posture starts at home. Strength training and stretching exercises help immensely, as do cardiovascular exercises like walking, swimming, and bicycling. Focus on multi-joint exercises that promote abdominal and core stability and strength, like planks, squats, lunges, crunches, and wall sits. Try this 7-minute workout several days a week to start building up your core, and watch your work posture begin to steadily improve!

Advertising

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

10 Things To Do When You Are Feeling Down 17 Things Emotionally Strong People Don’t Do 10 Things a Happy Person Does Differently 7 Powerful Questions To Find Out What You Want To Do With Your Life 10 Simple Ways To Stop Overthinking

Trending in Work

1 How to Increase Work Productivity: 9 Ground Rules 2 How to Answer the Interview Question “What Motivates You?” 3 10 Signs of a Bad Boss and How to Deal with Them 4 How to Figure Out What Motivates You at Work 5 Is It Time for a Career Change? (And How to Make the Change)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

How to Increase Work Productivity: 9 Ground Rules

How to Increase Work Productivity: 9 Ground Rules

We all have those days when completing our assigned tasks seems beyond reach. With the temptation of social media, mobile games, and the internet in general—not to mention the constant bustle of people in the office—it’s easy to fall prey to disruptions and distractions at work.

So, what can we do about it? How to be productive at work?

While we don’t have a foolproof system that can completely eliminate disturbances and diversions, we do have 9 ground rules that can be applied to help give your productivity levels a boost.

Keep reading to find out our tips on work productivity.

What Does It Mean to Be Productive?

How to be productive at work?” is the age-old question plaguing employees and employers alike around the world. Regardless of where you work and what you do, everyone is always looking for new ways to be more efficient and effective.

But what does being productive actually entail?

Completing more tasks on your list or working longer hours doesn’t necessarily mean you’re being more productive. It just means you’re more busy, and productivity shouldn’t be confused with busyness.

Productivity means achieving effective results in as short amount of time as possible, leaving you with more time to enjoy freely.

It involves working smarter, not harder. It means refining processes, speeding up workflows, and reducing the chances of interruptions.

Productivity is best achieved when looking at your current way of working, identifying the bottlenecks, flaws, and hindrances, and then finding ways to improve.

9 Ground Rules on How to Be Productive at Work

1. Avoid Multitasking

Multitasking can give the impression that more tasks can be accomplished as you’re doing multiple things at once. However, the opposite is true.

Advertising

Research has shown that attempting to do several things at the same time takes a toll on productivity and that shifting between tasks can cost up to 40 percent of someone’s time.[1] That’s because your focus and concentration is constantly hindered due to having to switch between tasks.

If you have a lot of tasks on your plate, determine your priorities and allocate enough time for each task. That way you can work on what’s urgent first and have enough time to complete the rest of your tasks.

2. Turn off Notifications

According to a Gallup poll, more than 50 percent of US smartphone owners admit to checking their phones a few times an hour.[2]

Switching off your phone—or at least your notifications—during work hours is a good way to prevent you from checking your phone all the time.

The same applies to your computer. If you have the privilege of accessing social media on your work desktop, switch off the notifications on there.

Another good tip is to logout from your social media accounts. Therefore when you feel the urge to check it, you might be swayed because your page isn’t so easily accessible.

3. Manage Interruptions

There are certain disruptions in the office that are unavoidable such as your manager requesting a quick meeting or your colleague asking for assistance. In order to deal with this, your best approach is to know how to handle interruptions like a pro.

Be proactive and inform the people around you of your need to focus. Turn your status on as “busy/unavailable” on your work chat app.

If you’re on a deadline, let your colleagues know that you need to concentrate and would really appreciate not being interrupted for the moment, or even work from home if that’s a feasible option for you.

By anticipating and having a plan in place to manage them, this will minimize your chances of being affected by interruptions.

4. Eat the Frog

Mark Twain once famously said that:

Advertising

“if it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

What this basically means is that you should get your biggest, most urgent task out of the way first.

We all have that big, important task that we don’t want to do but know we have to do because it holds the biggest consequence if we don’t complete it.

Eat the frog is a productivity technique that encourages you to do your most important, most undesirable task first. Completing this particular task before anything else will give you a huge sense of accomplishment. It will set the ball rolling for the rest of the day and motivate you to eagerly complete your other tasks.

5. Cut Down on Meetings

Meetings can use up a lot of time, which is time that can be used to do something useful.

You have to wait for everyone to arrive, then after the pleasantries are out of the way, you can finally get stuck into it. And sometimes, it may take a whole hour to iron out one single issue.

The alternative? Don’t arrange a meeting at all. You’ll be surprised at how many things can be resolved through an email or a quick phone call.

But that doesn’t mean you should eliminate meetings altogether. There are certain circumstances where face-to-face discussions and negotiations are still necessary. Just make sure you weigh up the options prior.

If it’s just information sharing, you’re probably better off sending an email; but if brainstorming or in-depth discussion is required, then an in-person meeting would be best.

6. Utilize Tools

Having the right tools to work with is crucial as you’re only really as good as the resources you have at your disposal. Not only will you be able to complete tasks as efficiently as possible, but they can streamline processes. Said processes are essential to a business as they manage tasks, keep employees connected, and hold important data.

If you’re the manager or business owner, ensure your team has the right tools in place.

Advertising

And if you’re an employee and think the tools you currently have to work with aren’t quite up to par, let your manager know. A good team leader understands the significance of having the right tools and how it can impact employee productivity.

Some examples of tools that could be used:

Communication
  • Slack for team chat and collaboration.
  • Samepage for video conference software.
  • Zendesk for customer service engagement.
Task Management
  • Zenkit for task and project collaboration.
  • Wunderlist for listing your to-do’s.
  • Wekan for an open source option.
Database Management
Time Tracking
  • Clockify for a free tracker.
  • TMetric for workspace integrations.
  • TimeCamp for attendance and productivity monitoring.

You can also take a look at these Top 10 Productivity Tools to Help You Achieve 10x More in Less Time.

7. Declutter and Organize

Having a disorganized and cluttered workspace can limit your ability to focus. According to researchers, physical clutter can negatively impact your ability to concentrate and take in information.[3] Which is why keeping your work environment well ordered and clutter-free is important.

Ensure you have your own system of organization so you know what to do when the paperwork starts to pile up.

Being organized will also ensure that you know where to find the appropriate stationery, tools, or documents when you need it. A US study reveals that the average worker can waste up to one week a year looking for misplaced items.[4]

Here’s a useful guide to help you declutter and organize: How to Declutter Your Life and Reduce Stress (The Ultimate Guide)

8. Take Breaks

Taking regular breaks is essential for maintaining productivity at work. Working in front of a computer can lead to a sedentary lifestyle which can place you at a higher risk of heart disease, diabetes, and obesity. Even a 30 second microbreak can increase your productivity levels up to 30 percent.

As well as your physical health, breaks are also crucial for your mental and emotional wellbeing. That’s because your brain is like a muscle, the more it works without a break, the easier it is for it to get worn out.

Ensuring you actually take your breaks can prevent you from suffering from decision fatigue. It can also help boost creativity.

Take a look at this article and learn why you should start scheduling time for breaks: The Importance of Scheduling Downtime

Advertising

9. Drink Water

Although we know we should, it’s easy to forget to drink enough water during the working day.

Many of us turn to tea or coffee for the caffeine hit to keep us going. However, like taking breaks, drinking water is essential for maintaining productivity levels at work. It’s simple and effective.

Not drinking enough water can lead to dehydration and also headaches, tiredness, and weight gain.

A good tip to avoid dehydration is to keep a water bottle at your desk as it can serve as a reminder to constantly drink water.

If you find the taste of water a little bland, add some fruit such as cucumber or lemon to give it a better taste.

You can also get more ideas on how to drink more water here: How to Drink More Water (and Why You Should)

The Bottom Line

The preceding 9 ground rules on work productivity aren’t the be-all, end-all. You and the company you work for may have other tips on how productivity is best increased and maintained.

After all, it’s something that can be perceived differently depending on the exact job and work environment.

In saying that, however, the 9 ground rules serve as a good foundation for anyone finding themselves succumbing to disruption and distraction, and are looking for ways to overcome them.

A good tip to keep in mind is that change doesn’t happen overnight. Start small and be consistent. If you slip up, just dust yourself off and try again.

Developing habits happens gradually, so as long as you keep up with it, you’ll soon start to notice the changes you’ve been making and eventually enjoy the fruits of your labor.

More About Boosting Productivity

Featured photo credit: Cathryn Lavery via unsplash.com

Reference

Read Next