In the long term bad posture can lead to bad back pain and nobody really want’s that! More days are lost through back pain than anything else. But the problem is people are sitting down far more than they need to, far more than the human body is designed to sit down and people don’t necessarily have their work stations set up in the correct way.
Good posture involves properly positioning both your chair and keyboard in a way that allows your feet to sit flat on the floor, your shoulder muscles to relax and your back to stay straight.
The chair you use should support your lower back and have adjustable armrests that allow you to keep your arms close to your sides. In addition, the chair should be adjustable so you can set its height for correct foot placement, either flat on the floor or on a footrest. The position of your typing keyboard should require your elbows to bend at no more than a 90-degree angle, allow your arms to remain at your side and allow your wrists to remain in a neutral, or almost straight, position.
Ergonomics is the term given to posture or motion techniques practiced in work environments that reduce strain or force on the body.
1. Be aware of how your body works, and then take steps to correct your positioning to achieve the best workstation posture habits.
2. Look to see if your knees are generally parallel to your hips when sitting. This position maintains proper hip, back and neck alignment.
3. Check your arm and elbow alignment. Your upper arms should drop down naturally toward the floor when using the computer keyboard, Your forearms, wrists and hands should be parallel to the floor.
4. Place the keyboard at about elbow height whenever possible, allowing your shoulders to be relaxed, not hunched up or pulling forward.
5. Place your pc keyboard, telephones or other commonly used materials at your workstation within easy reach of you. This will reduce strain in the shoulder, back or neck when answering the phone, taking notes or performing non-keyboard tasks at your Desk.
In terms of exercise pilates is a good thing to do. It will help with your posture issues if you do it correctly and also strengthen your core muscles which will help hold your body upright.
Obviously it will depend on what’s wrong with your posture, but as a general rule with most people is to do with rounded shoulders and you want to exercises that bring the shoulders back, stretch the chest area, working on the back muscles and strengthening the core.