Common posture mistakes and fixes

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits, such as:

• Slouching in a chair
• Sticking your bottom out
• Standing with a flat back
• Leaning on one leg
• Hunched back and 'text neck'
• Poking your chin
• Rounded shoulders
• Cradling your phone

Physiotherapist Nick Sinfield describes eight common posture mistakes, and how to correct them with strength and stretching exercises.

If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension.

"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.

"But with a bit of practise, good posture will become second nature and be one step to helping your back in the long term."

Slouching in a chair

Slouching doesn't always cause discomfort, but over time this position can place strain on already sensitised muscles and soft tissues. This strain may increase tension in the muscles, which may in turn cause pain.

Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position.

Exercises to strengthen your core and buttock muscles, and back extensions, will help correct a slouching posture.

Exercises to correct a slumping posture:

• Bridges
• Back extensions
• Plank

Find out how to adjust your office seat, desk and equipment to improve sitting posture.

Sticking your bottom out

If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture.

Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.

Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.

Exercises to correct a "Donald Duck" posture:

• Plank
• Side-lying leg raises
• Hip flexor stretches
• Standing thigh stretch

To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards.

The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, with your neck straight and shoulders parallel with the hips.

• Keep your shoulders back and relaxed
• Pull in your abdomen
• Keep your feet about hip distance apart
• Balance your weight evenly on both feet
• Try not to tilt your head forward, backwards or sideways
• Keep your legs straight, but knees relaxed

Watch a video on improving posture.

Standing with a flat back

A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward.

People with a flat back often find it difficult standing for long periods.

This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back.

A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain.

Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions, are recommended to help correct a flat back.

Exercises to correct a flat back:

• Plank
• Side-lying leg raises
• Chest stretches
• Seated rows in a gym or pull-ups
• Back extensions

Leaning on one leg

Leaning more on one leg while standing can feel comfortable, especially if you've been standing for a while.

But instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip.

Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks.

Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip.

To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.

Exercises to strengthen your buttocks and core muscles will help correct uneven hips:

• Plank
• Side-lying leg raises
• Bridges

Hunched back and 'text neck'

Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back.

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

• Gently lengthen your neck upwards as you tuck in your chin
• Seated rows in a gym or pull-ups
• Chest stretches

Poking your chin

The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all three.

Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.

How to correct a poking chin:

• Gently lengthen your neck upwards as you tuck in your chin
• Bring your shoulder blades down and back towards your spine
• Pull in your lower tummy muscles to maintain a natural curve in your lower back
• Adjust your seating

Rounded shoulders

One way to tell if you've got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides.

If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders.

Rounded shoulders are typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back.

Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders:

• Plank
• Bridges
• Seated rows in a gym or pull-ups
• Chest stretches

Cradling your phone

Holding your phone handset between your ear and shoulder places strain on the muscles of the neck, upper back and shoulders.

The neck and shoulders are not designed to hold this position for any length of time.

Over time this posture can place strain on the muscles and other soft tissues, and lead to muscle imbalances between the left and right side of your neck.

Try to get into the habit of holding the phone with your hand, or use a hands-free device.

Exercises for neck stiffness and pain:

• Chest stretches
• Neck stretches: gently lower your left ear towards your left shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.
• Neck rotations: slowly turn your chin towards one shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.

Safe lifting tips

One of the biggest causes of back injury at work is lifting or handling objects incorrectly.

Learning and following the correct method for lifting and handling heavy loads can help prevent injury and avoid back pain.

Check out these safe lifting and handling tips, recommended by the Health and Safety Executive.

Think before you lift

Plan the lift. Where is the load going to be placed? Use appropriate handling aids where possible. Will help be needed with the load?

Remove obstructions, such as discarded wrapping materials. For long lifts, such as from floor to shoulder height, consider resting the load mid-way on a table or bench to change your grip on it.

Keep the load close to the waist

Keep the load close to the waist for as long as possible while lifting to reduce the amount of pressure on the back.

Keep the heaviest side of the load next to the body. If closely approaching the load isn't possible, try to slide it towards the body before trying to lift it.

Adopt a stable position

Your feet should be apart with one leg slightly forward to maintain balance (alongside the load, if it's on the ground).

Be prepared to move your feet during the lift to maintain a stable posture. Wearing over-tight clothing or unsuitable footwear, such as high heels or flip flops, may make this difficult.

Ensure a good hold on the load

Where possible, hug the load close to the body. This should help you make a stronger and more solid lift than gripping the load tightly with the hands only.

Don't bend your back when lifting

A slight bending of the back, hips and knees at the start of the lift is preferable to either fully flexing the back (stooping) or fully flexing the hips and knees – in other words, fully squatting.

Don't bend the back any further while lifting

This can happen if the legs begin to straighten before starting to raise the load.

Don't twist when you lift

Avoid twisting the back or leaning sideways, especially while the back is bent.

Keep your shoulders level and facing the same direction as the hips. Turning by moving your feet is better than twisting and lifting at the same time.

Look ahead

Keep your head up when handling the load. Look ahead, not down at the load, once it has been held securely.

Move smoothly

Don't jerk or snatch the load as this can make it harder to keep control and increases the risk of injury.

Know your limits

Don't lift or handle more than you can easily manage. There's a difference between what people can lift and what they can safely lift. If you're in doubt, seek advice or get help.

Lower down, then adjust

Put the load down and then adjust. If you need to position the load precisely, put it down first, then slide it into the desired position.

Boost your health at work

Most of our waking hours are spent at work, which means the working environment can play a big part in our health and wellbeing.

About 131 million working days were lost through absences caused by sickness or injury in 2013, according to the Office for National Statistics.

Minor illnesses, such as coughs and colds, back pain and stress are among the biggest causes of absence from work.

There are many things that workers can do to reduce their risk of work-related ill health and use their time at work to boost their health.

Stress

About 15.2 million days were lost because of mental health problems like stress, depression and anxiety in 2013.

While not all stress is work-related, knowing how to deal with a lot of pressure at work is important.

Learn to identify the symptoms of stress. Don't wait for it to make you ill before you do something about it.

Get more advice on how to beat stress at work.

Back pain

About 30.6 million working days were lost as the result of work-related back, neck and muscle pain, and other musculoskeletal disorders in 2013.

The main causes are poor posture or an awkward twisting movement (bending or reaching), or a combination of the two.

In most cases the best treatment is to stay active and, if necessary, use over-the-counter painkillers.

For tips on keeping a healthy back, read:

• Back pain at work
• Back pain interactive guide
• Common posture mistakes and fixes
• Exercises for lower back pain

Repetitive strain injury (RSI)

Repetitive strain injury (RSI) is more likely to occur if you spend long periods of work without a break, or if you sit on an uncomfortable chair or at a poorly arranged workstation.

Incorrect technique when using a computer keyboard and mouse, mobile phone or handheld device can all cause RSI.

Modern technology isn't solely responsible. Anyone who uses certain muscles repeatedly can get RSI.

This includes factory assembly-line workers, musicians, tailors and cleaners.

Find out how to prevent RSI.

Sitting

If you spend a lot of your time at work sitting at a desk, make sure you're sitting in the right position in relation to your computer.

If you're unsure about correct posture, ask your line manager for a workplace health assessment.

It's important to take regular breaks if you work on a computer a lot.

For more advice, find out:

• How to sit correctly
• Why sitting too much is bad for your health

Exercise

Many of us spend long hours at work, and may have a long and tiring commute. But getting active at work is easier than you may think.

Here are some tips for building exercise into your working day:

• Cycle or walk part, if not all, of your journey to work. Get off one bus or tube stop before your final destination.
• Walk over to someone's desk at work rather than speaking to them by phone.
• Take the stairs instead of the lift. Or get out of the lift a few floors early, then use the stairs.
• Use your lunch break to exercise. Your office may have a gym, or you may have access to a nearby swimming pool or squash courts.

Improving your general fitness and losing weight, if you need to, will also benefit your posture and help prevent injury.

For more ideas on working exercise into your working day, check out our activity tips for office workers.

Lifting

Manual handling, like lifting, lowering and pushing, accounts for nearly one in four reported injuries each year, according to the Health and Safety Executive (PDF, 77kb).

Learning about and following the correct method for lifting and handling objects can help prevent back pain.

For more information on correct lifting techniques and safe manual handling, read our guide to lifting safely.

Eating

We consume at least a third of our daily calorie intake while at work. What we eat and drink affects not just our health but our work performance, too.

If we don't eat regular well-balanced meals or drink enough water, we may get headaches, feel sluggish, or have difficulty concentrating.

Whether you buy your lunch from a sandwich shop, café, supermarket or work canteen, there are usually plenty of healthy lunch options available.

Bringing in your own lunch is also a good idea – you know exactly what's in your lunchbox and it'll save you money.

You could either prepare sandwiches or a salad, or bring leftovers from your evening meal.

For healthy eating ideas, check out the healthy eating section.

Go to the Fit for Work website for free work-related health advice, including supporting employees or colleagues with work-related health issues.

Tips to prevent RSI

Repetitive strain injury (RSI) can be caused by a variety of tasks at work, such as forceful or repetitive activity, or by poor posture.

The condition mostly affects parts of the upper body, such as the forearm, elbow, wrist, hands, shoulders and neck.

RSI is usually associated with doing a particular activity repeatedly or for a long period of time.

Find out more about the symptoms and the treatment of RSI.

Video: keeping a healthy back

How to prevent RSI

These practical tips can help reduce your risk of developing RSI and other related disorders that can arise from working with computers.

Making sure your desk equipment is properly set up and adjusted to your specifications is the first step in preventing RSI.

Get advice on how to sit correctly to make sure you're sitting in the right position and your desk is set up the right way.

The standard keyboard and mouse are adjustable devices with settings that you can change in the same way you might adjust your office chair.

Various types of non-standard keyboards are available. They may improve the positioning of your hands.

Some people find the standard mouse uncomfortable as it involves twisting the wrist. Alternative mice and other pointing devices are worth investigating.

You could also consider speech recognition software, which allows you to control your phone or a computer application by using your voice.

Ask your workplace about getting a workstation assessment.

Healthy backs

• How to sit correctly
• Back pain at work
• Working with a laptop

Your mouse

• Changing the settings to slow your mouse down can greatly reduce muscle tension in your hand.
• Use keyboard shortcuts instead of the mouse to navigate and execute commands.
• The mouse keys feature allows you to use the arrow keys on your keyboard's number pad to move the pointer around the screen.
• Download mousetool free software. It takes away the need to click on the mouse, which many people find painful. You may need to get permission from your employer to download the software.

Your keyboard

• You can adjust the keyboard's key repeat rate to avoid mistakes that you then have to go back and correct.
• Use StickyKeys, a Windows function that allows you to press one key at a time to write capital letters and other multi-key commands to avoid having to hold a modifier key down, such as Shift, Ctrl or Alt while pressing another key.
• Predictive text and autocorrect features guess what you want to type and save you unnecessary keystrokes.

Take regular breaks

Don't sit in the same position for long periods. Short, regular breaks can help prevent RSI and other upper limb disorders.

It lets the muscles relax while others take the strain. This can prevent you becoming stiff and tense.

Most jobs provide opportunities to take a break from the screen, such as photocopying or printing. Try to make use of them.

If there are no such natural breaks in your job, your employer should plan for you to have rest breaks.

Back pain at work

Tips to help you prevent developing back pain at work, including:

• how to sit correctly
• safe lifting advice
• why you should take regular breaks
• how to treat back pain

How to sit correctly

Sitting for long periods in front of a computer is storing up trouble. No matter how good your positioning, it's important to get up every so often.

Health experts recommend breaking up sedentary time every 30 minutes for at least one to two minutes.

Find out more about the risks of sitting.

Workstation factors that can affect your back include:

• seating posture
• computer screen position
• chair height
• keyboard position
• mouse position
• desk equipment layout

If you work in an office and use a computer, get tips on how to sit correctly.

If you're not sure about your seating position and workstation, ask your manager to arrange a workplace assessment for you.

Adjusting your chair to avoid back pain

By law, workstation chairs must be stable. The standard office chair has five legs in a star shape.

The seat height must be adjustable, and the back rest must be adjustable in height and tilt. Ideally, the back rest should move independently of the seat to allow a comfortable position.

When you're sitting, your thighs should be at right angles to your body or sloping slightly down.

If your chair is properly adjusted, your feet should be firmly on the floor, but use a footrest if it's more comfortable. The basic rule is to plant your feet on the floor and support your back.

Lifting safely

One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain.

Key points for lifting safely:

• plan your lift
• start in a stable position
• keep the load close to your waist
• keep your back as straight as possible
• avoid twisting your back or leaning sideways
• avoid lifting heavy loads
• push heavy objects, don't pull them
• distribute the weight evenly

For more information on correct lifting techniques and safe manual handling, read safe lifting tips.

Take regular breaks

Break up long periods of sitting. Frequent short breaks are better for your back than a few long ones.

It gives the muscles a chance to relax while others take the strain. This can prevent your back becoming stiff and tense.

Most jobs provide opportunities to take a break from the screen, such as getting a drink, going for some fresh air, filing or photocopying.

For free work-related health advice if you've been off work for four weeks or more, visit the Fit for Work website.

Treating back pain

In general, the best treatment is to stay active and, if necessary, use painkillers. You may feel like going to bed, but this won't help and could make it worse.

The longer you're immobile, the weaker your back muscles will become, and the more they will hurt in the long term.

Your state of mind can also play an important role. Research has shown people who remain positive tend to recover quicker than those who get depressed.

For back pain that lasts more than six weeks, treatment typically involves a combination of painkillers and either acupuncture, exercise classes or manual therapy.

Read more about treating back pain.

Video: keeping your back healthy at work

For a healthy back:

• Take regular breaks from your desk or your work
• Vary your activities throughout the day
• Sit up straight
• Exercise regularly
• Lose any excess weight

Bullying at work

How to identify if you're being bullied at work, how to stop it, and advice on getting support.

What is workplace bullying?

Bullying can involve arguments and rudeness, but it can also be more subtle. Excluding and ignoring people and their contribution, unacceptable criticisms and overloading people with work are other forms of bullying.

What effect does it have?

Bullying can make working life miserable. You lose all faith in yourself, you can feel ill and depressed, and find it hard to motivate yourself to work.

Bullying isn't always a case of someone picking on the weak. Sometimes a person's strengths in the workplace can make the bully feel threatened, and that triggers their behaviour.

What can I do?

Find yourself an ally. Don't be ashamed to tell people what's going on. Bullying is serious, and you need to let people know what's happening so they can help you. By sharing your experiences you may discover that it's happening to other people, too.

Get advice

Speak to someone about how you might deal with the problem informally. This person could be:

• an employee representative, such as a trade union official
• someone in the firm's human resources department
• your manager or supervisor

Some employers have specially trained staff to help with bullying and harassment problems. They're sometimes called "harassment advisers". If the bullying is affecting your health, visit your GP.

Be strong

Recognise that criticism or personal remarks are not connected to your abilities. They reflect the bully's own weaknesses, and are meant to intimidate and control you. Stay calm, and don't be tempted to explain your behaviour. Ask them to explain theirs.

Talk to the bully

The bullying may not be deliberate. If you can, talk to the person in question as they may not realise how their behaviour has affected you. Work out what to say beforehand. Describe what's been happening and why you object to it. Stay calm and be polite. If you don't want to talk to them yourself, ask someone else to do it for you.

Keep a diary

This is known as a contemporaneous record. It will be very useful if you decide to take action at a later stage. Try to talk calmly to the person who's bullying you and tell them that you find their behaviour unacceptable. Often, bullies retreat from people who stand up to them. If necessary, have an ally with you when you do this.

Make a formal complaint

Making a formal complaint is the next step if you can't solve the problem informally. To do this, you must follow your employer's grievance procedure.

What about legal action?

Sometimes the problem continues even after you've followed your employer's grievance procedure. If nothing is done to put things right, you can consider legal action, which may mean going to an employment tribunal. Get professional advice before taking this step.

Find out more about the law covering workplace bullying from GOV.UK: workplace bullying and harassment.

Where can I get help?

Let your manager or union or staff representative know of the problem, or seek advice elsewhere, such as:

• Acas helpline
• Citizens Advice: problems at work
• Equality and Human Rights Commission (EHRC)

How to sit correctly

If your work involves sitting a lot and using a computer, here are some tips to help you sit correctly.

Watch a video on improving your posture

Support your back

You can reduce your risk of back pain by adjusting your chair so your lower back is properly supported.

A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so you can change the height, back position and tilt.

Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary.

Adjust your chair

Adjust your chair height so you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.

Your elbows should be by the side of your body so the arm forms an L-shape at the elbow joint.

Rest your feet on the floor

Place your feet flat on the floor. If they're not, ask if you can have a footrest, which lets you rest your feet at a level that's comfortable.

Don't cross your legs, as this may contribute to posture-related problems.

Place your screen at eye level

Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level.

To achieve this, you may need a monitor stand. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.

Using the keyboard

Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing.

Keep your arms bent in an L-shape and your elbows by your sides.

Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.

Keep your mouse close

Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help keep your wrist straight and avoid awkward bending.

If you're not using your keyboard, push it to one side to move the mouse closer to you.

Avoid screen reflection

Your screen should be as glare-free as possible. If there's glare on your screen, hold a mirror in front of the screen so you know what's causing it.

Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows.

Adjusting the screen's brightness or contrast can make it much easier to use.

Working with spectacles

People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head.

If you can't work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.

Make objects accessible

Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.

Avoid phone strain

If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.

Take regular breaks

Don't sit in the same position for long periods. Make sure you change your posture as often as is practicable.

Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.

For more information

• Find out why sitting too much is bad for your health
• Get more tips on good sitting posture and other tips to prevent back pain

Posture tips for laptop users

Laptops allow us to be able to work more flexibly, but they have been blamed for causing work-related back, neck and shoulder problems.

The features that make laptops very portable, such as a screen attached to the keyboard, are the same features that make it difficult for people to adopt correct posture when using them.

Here are some ways you can make your laptop safer and more comfortable to use:

• Use a separate keyboard and mouse so the laptop can be put on a stand and the screen opened at eye level.
• Use your laptop on a stable base where there is support for your arms, and not on your lap.
• Take regular breaks. If you're moving, there's a lot less stress on your muscles and joints.
• Adopt good sitting posture with lower back support, and ensure other desk equipment is within reach.
• Get into good habits before the aching starts. Neck, shoulder and back problems gradually build up over time.

Video: back stretches

Good laptop health

• For sustained periods of work, use your laptop with a monitor and keyboard.
• Place the laptop on a stable base and not on your lap.
• Take regular breaks to relieve upper body tension.
• Sit up straight with your lower back supported.