How to Improve Your Posture and Avoid Injury in the Office Workspace

Let’s face facts; sitting at a desk for multiple hours a day with perfect posture is an almost impossible task. From shuffling papers to looking at multiple screens to your legs falling asleep, there are many factors in the modern office that lead to our posture being less than ideal, and in some cases, dangerous for our bodies. Before we look at how and why things go wrong, let’s take a look at what medical professionals consider the perfect office posture


The head and the neck should be in a neutral position and your chin should be parallel to the floor.


You should be eye-level with the top of your monitor. The most common mistake made is that workers will raise their computer screen so that their head is level with the middle of the screen but this causes more strain on the neck over a prolonged period of time.


Ears, pelvis, and shoulders should be completely aligned.


Resting against the chair, your back should rested and have a slight curve in the lower region.


Whether you have your feet on a rest or the floor, they should be flat and parallel to the floor.


Bent at 90 degrees, your knees should be in line with the rest of your body.

Unfortunately, most modern offices are not as well-equipped as they should be to promote a posture-friendly work environment. From adjustable tables and chairs to ensuring that monitors or other display devices are the adequate height for workers, employers have several options to promote a healthy posture in the workplace.

A few years ago, one of the most popular office items to help with posture were exercise balls. Used to encourage workers to improve their core strength, the balls were subject to lots of debate. Unfortunately, one of the leading authorities injury prevention and spine biomechanics in Canada, Jack P. Callaghan, tested the efficiency of the exercise balls and what he found was quite surprising. For the average office worker, testing between a ball, an office chair, and a backless stool, there was no significant improvement in posture or muscle use–meaning that exercise balls did not provide the work out that many thought was the case.

There are a number of alternative and ergonomic seating options that won’t take up too much real estate while helping provide employees with the right solution for their aches and pains.

Standing Chairs

Coupled with ease to maneuver foot stools, ergonomic seating like the Mobis Seat standing chair, is designed to ensure good posture by allowing a user’s feet to be firmly planted to the floor. As with most of the following ergonomic chairs, standing chairs are best used with an adjustable height table.

Active and Wobble Stools

Wobble Stools, like the Twixt Active Stool, allow the user to comfortably shift their seating position meaning that their weight can be distributed where they need it throughout the day. Wobble stools are great to encourage movement throughout the day, thus reducing the risk of repetitive strain.

By providing adequate seating choices and by taking a little care for their employees’ wellbeing employers can reap the financial rewards that come with reduced work-related injury and increased employee productivity. If you need assistance with choosing ergonomic furniture for your office, contact the Buy Rite team, Vancouver’s office furniture specialists.

Surrey604 Staff
Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.