By Kaveh Ghafouri – Osteopath at Body First Wellness Centre, Scarborough

Good posture is essential for preventing injuries, reducing pain, and maintaining overall musculoskeletal health. In today’s world of desk jobs, digital devices, and long hours of sitting, poor posture is a common issue that can lead to discomfort and long-term health concerns. At Body First Wellness Centre, our osteopath Kaveh Ghafouri shares practical tips to help you improve your posture and prevent injuries.

1. Chair Setup: Support Your Spine

The foundation of good posture starts with your chair. Follow these guidelines to optimize your seating position:

• Use a supportive chair that maintains the natural curve of your spine.
• Sit all the way back, ensuring your lower back is supported.
• Keep your feet flat on the ground, with knees bent at 90 degrees.
• If your feet don’t reach the ground, consider using a footrest.

Tip: Avoid crossing your legs, as it can misalign your hips and spine over time.

2. Monitor Position: Protect Your Neck

Your computer monitor’s position can significantly impact your neck and shoulder alignment:

• Position your monitor at eye level to prevent looking up or down.
• Keep the monitor at a distance of 18-24 inches from your face.
• Ensure your head remains neutral, avoiding forward or downward tilting.

Tip: Use a monitor riser or stack books under your screen to adjust its height if needed.

3. Arms and Hands: Ergonomic Alignment

Proper positioning of your arms and hands reduces strain on your shoulders and wrists:

• Keep your elbows at a 90-degree angle and close to your body.
• Maintain straight wrists when typing or using a mouse.
• Avoid resting your wrists on hard surfaces; opt for wrist rests for support.

Tip: Adjust your keyboard and mouse placement to ensure your arms and wrists stay relaxed.

4. Feet Position: Keep Grounded

Your feet play a vital role in supporting your overall posture:

• Keep your feet flat on the floor or on a footrest.
• Avoid crossing your legs, as it can disrupt your body’s alignment.

Tip: Check your sitting position throughout the day to ensure your feet remain grounded and your knees stay at a 90-degree angle.

5. Take Frequent Breaks: Move to Reduce Stiffness

Sitting for long periods can lead to stiffness and reduced circulation. Combat this by taking regular breaks:

• Stand up, stretch, and walk around for at least 1-2 minutes every 30-60 minutes.
• Incorporate gentle stretches for your neck, shoulders, and lower back to release tension.
• Consider using a sit-stand desk to alternate between sitting and standing positions.

Tip: Set a timer or reminder to ensure you take breaks consistently throughout your workday.

Why Proper Posture Matters

Maintaining proper posture isn’t just about comfort; it’s about long-term health:

• Reduces the risk of neck, back, and shoulder pain.
• Improves circulation and digestion.
• Enhances energy levels by reducing unnecessary strain on muscles and joints.
• Prevents injuries related to musculoskeletal imbalances.

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How Kaveh Ghafouri, Osteopath, Can Help

At Body First Wellness Centre in Scarborough, Kaveh Ghafouri specializes in assessing and treating postural imbalances. Through osteopathy, Kaveh can help:

• Relieve pain caused by poor posture.
• Improve your alignment and range of motion.
• Develop personalized strategies for injury prevention.

Whether you’re experiencing discomfort from prolonged sitting or want to optimize your posture, Kaveh offers professional, hands-on care to address your unique needs.

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Start Your Journey to Better Posture

Small changes in your daily habits can make a big difference in your posture and overall health. For expert guidance and personalized treatment, visit Body First Wellness Centre in Scarborough. Book a consultation with Kaveh Ghafouri today and take the first step toward improved alignment and injury prevention.