Whether you deny it or not, you’ve probably had your fair share of back or neck pain after working long hours. Given today's modern reliance on technology, we've almost certainly all found ourselves bent over computers and telephones, which puts strain on the spine and can cause back and neck discomfort, tiredness, and muscular strain. This is especially true given how many people are now working from home or condo and making themselves available 24/7 of the time.
Preventative back and spine care isn't something most people think about daily, yet it's more vital than ever to be aware of our posture throughout the day. Vista Residences believes that having good posture allows you to be the best at work whether at your condo or office space. Here are a few tips on how you can make sure to maintain optimal posture while working.
Why good posture at work matters
Good posture is learning to train your body how to sit, stand, walk, and lie down in postures properly. This puts the least amount of strain on your supporting muscles and ligaments.
The office is one of the places where people sit all day. The excessive amount of sitting that happens at the workplace has a detrimental effect on the skeletal system, especially skeletal muscles. Moreover, obesity, type-2 diabetes, and other deadly and nonfatal cardiovascular illnesses have all been linked to prolonged sitting, according to research. Researchers are also investigating a link between prolonged sitting and an increased risk of different malignancies.
However, good posture provides health benefits beyond just preventing back discomfort. It is thought to aid in better thinking, digestion, and metabolism, all of which will help to counterbalance the negative consequences of sedentary working. It's also connected to increased self-esteem and can help keep your blood pressure in check. What better way to enjoy condo living with a healthy lifestyle because of good posture, right?
Maintaining a good posture while sitting
More of us are sitting for long amounts of time than ever before as technology keeps us glued to computers and other gadgets. And it's harming our health.
While you may not be able to replace your desk job or work from home job at your condo with one that requires you to walk or keep active throughout the day, there is one thing you can do right now to enhance your health: sit properly. Read on to learn how to find and maintain an excellent posture to prevent the negative effects of a lifetime of sitting.
Knowing how to sit down properly
Following these few easy steps can help you find the best seating position. Repeat these actions rapidly each time you sit down to help your body settle into its optimum position.
Begin by sitting at the far end of your chair. Roll your shoulders and neck in a slouching position. After that, carefully raise your head and shoulders to a tall sitting position. Push your lower back forward to emphasize your spine's curvature. Hold for many seconds, even if it feels forced and painful.
Good job! You're now sitting in a healthy posture position after gently releasing this sitting position. Reposition yourself in the chair so that your back is against it and your hips are parallel to the floor.
Other good sitting posture tips:
- Make sure your feet are flat on the floor and your knees are in line with your hips by adjusting the chair height.
- Keep your hips far back in the chair and sit up straight.
- Set the chair's back to a 100- to 110-degree angle.
- Bring the keyboard up close and in front of you.
- Adjust the monitor to a few inches above eye level and place it immediately in front of you.
- Keep your distance from the computer screen at least 20 inches (or an arm's length).
- Throughout the day, relax your shoulders and be conscious of them rising near your ears or rounding forward.
Keeping your legs straight
Sitting with your legs crossed above the knees leads your hips to rotate slightly, causing tightness in your lower back. Instead of sitting with your feet flat on the floor, try crossing your legs at the ankles. If sitting with your feet flat makes it difficult to view the screen or reach your keyboard/mouse without bending, a footrest may be more convenient.
Practicing your neutral posture
Everybody has a neutral posture in which their spine is aligned properly. Your perfect posture goes out the window as you start slouching, which is common when working at a desk. Your posture will continue to deteriorate if your chair or computer monitor is not adjusted to the proper height.
The objective is to maintain your back and neck in a neutral posture as often as possible to keep them feeling healthy. Paying attention to your posture during the day is one method to attain this aim. Set reminders on your phone or leave yourself sticky notes on your desk as you get started. The goal is to teach oneself to be conscious of how you sit or stand.
Maintaining a good posture while standing
It looks and feels fantastic to stand with good posture! Furthermore, it benefits your joints, muscles, bones, and blood circulation. Your posture is a direct outcome of the postural behaviors you do on a regular basis. When standing or sitting, gravity is your biggest adversary, especially after weariness sets in. The most important advice for good standing posture is to just stand tall! All of the muscles that help you stand taller are also those that help you enhance your posture.
Standing correctly while working
Standing properly and with excellent posture is essential for staying motivated and reaping the advantages of standing. Musculoskeletal diseases (MSDs) such as muscular fatigue, arthritis, and tenosynovitis can arise from poor posture over time, causing damage to muscles, joints, and ligaments.
A good standing posture, according to Harvard Medical School and other experts, includes the following:
- The chin should be parallel to the ground.
- Shoulders should be evenly distributed.
- With no flexing or arching, the spine should be neutral and straight.
- It's a good idea to support your abdominal muscles.
- Hips should be evenly spaced.
- The weight of the body is equally divided between the two feet.
Wearing the best shoes for you
By relieving strain on the muscles, tendons, and ligaments, having footwear with adequate arch and sole support can help you stand longer at your standing desk. The soles of the feet should carry the majority of the body's weight.
A decent pair of shoes should support the soles and preserve the arch of the feet. Because each person's foot size and form is so different, wearing shoes that you find the most comfortable is the way to go. Professional clogs, comfy sneakers, or cushioned running shoes are some of the shoes that are advised. But of course, the type of shoe worn depends on the dress code at the job.
Alternating between standing, sitting, and walking
Moderation is essential in all aspects of life. When you're at work, standing shouldn't be your only option. In fact, standing for an extended period might be harmful to your health. Standing in modest amounts activates your thigh muscles, burns calories, and improves vascular health. Long sessions, on the other hand, cause your legs to cramp as gravity pulls down on your entire body, resulting in health concerns.
Sitting for 1 hour and standing for 5 minutes is one recommendation, while rotating between sitting and standing for 20, 30, 45, or 60 minutes is another. Your health care provider may also give suggestions. The most important thing is to switch positions as needed. Allow your body to adjust to your new habit over time. Early studies have revealed that some users tend to revert to sitting for the bulk of the time after the initial trial period.
With this, it’s important to position your chair or workstation at a great spot when optimizing your condo design. In this way, you’ll be able to have adequate space whenever you stand or walk for a few moments. Continue to switch body postures if you want to enjoy the benefits of being able to do so.
Remember also to take pauses away from the computer to help relieve eye strain and to vary the position of your head, upper body, arms, and hands. Condo living allows you to enjoy taking breaks especially at a time when you might be working from home.
Using a sit/stand desk
Integrating a sit/stand desk in your condo design or work station allows you to alternate between sitting and standing by lowering or raising the work (desk) platform. Sit-stand chairs, as the name implies, allow you to alternate between sitting and standing on the fly. These chairs are ideal for novices who have difficulties standing for lengthy periods, as well as professionals who advocate rotating between sitting and standing regularly.
Sit-stand chairs generally have a solid base at the bottom and a height-adjustable stool at the top. Your legs are almost fully straight for optimal blood circulation at their maximum position, with your bottom still supported by the chair seat as needed. Most sit-stand chairs have a low cut backrest and a moving column, which keeps your core engaged at all times, which is another benefit of these chairs. In comparison to a standard office chair, they are also relatively inexpensive and take up very little space.
Maintaining a good posture while lifting
Many people hurt their backs by lifting items incorrectly. When you're in your 30s, you're more prone to injure your back when you bend to lift or set something down. All businesses should emphasize safe lifting procedures, yet they are frequently ignored. Most individuals just want to get the work done as soon as possible, even if that involves moving heavy things in potentially dangerous ways. Even if you don't carry big things frequently at work, you might sustain an injury. If you're not careful, even something as simple as lifting a hammer might cause back pain.
Getting in the right lifting posture
- Spread your feet widely to provide a broad foundation of support for your body.
- Stand as close to the object you're lifting as possible.
- Bend at the knees rather than the waist or back.
- As you lift or lower the item, tighten your abdominal muscles.
- Attempt to keep the item as near to your body as possible.
- Lift slowly, relying on the muscles in your hips and knees.
- Never bend forward as you stand up with the object being carried.
- Bending to reach, lift, or carry an object should not cause you to twist your back.
- Use the muscles in your knees and hips to squat as you place the thing down. When squatting, keep your back straight.
Investing in ergonomic furniture
Furniture is one of the most important pieces in condo living and also as workplace equipment. Office furniture serves a variety of functions, including storage, usefulness, and employee comfort. When it comes to desks and chairs, nothing less than ergonomic furniture should be considered. Ergonomic furniture benefits your work in a variety of ways, from guaranteeing safety and comfort to increasing the visual appeal and promoting productivity while working.
Ergonomic chairs to support your posture
Ergonomic chairs include enough padding and back support to ensure that the user maintains a good posture. They may also be adjusted in height, and the back can be tilted to the user's liking for maximum comfort. Most significantly, they keep you from hunching over your computer. As a result, those who sit a lot at work are less likely to develop postural difficulties. Adjustable desks also allow users to take breaks from sitting, reducing the amount of stress placed on the spine when seated.
Ergonomics with workplace aesthetics
Today's ergonomic furniture, on the other hand, may significantly improve the aesthetics of your workplace. If you have a strong eye for condo design, you'll be spoiled for choice when it comes to furniture alternatives for adding some visual flavor to your workspace. There are numerous elegant and sleek styles to give some added beauty to your work station ranging from classic to contemporary, modern, and transitional. All you have to do now is pick a theme, keep it consistent, and invest in high-quality furniture that will complement the rest of your workplace decor. Having ergonomic furniture with your condo design plans will surely keep your posture in good hands.
Becoming mindful of your neck and back pain
We often don't notice how we're feeling until we're in agony. Rather than living like this, pay attention to how you are feeling at work. Pay attention to your body and develop a list of scenarios that make you feel happy or unpleasant.
Keep a notebook to learn about your own body's cycles. Condo living includes having a good night’s rest. Make a note of how you slept each night so you can observe how your sleep links to your daytime events. You'll eventually realize when your body is working properly and when anything is wrong. This provides you with the knowledge you require to stop feeling pain. It also provides you with information that you can share with your doctors so that you can collaborate to improve your work and condo living experience.
Putting forth the effort to improve your posture will pay off in the long term. Apart from keeping your health in check, you’ll also be more productive at work and in life.
Here at Vista Residences, we create spaces for the way you choose to live. Having good posture while working has never been easier when you’re living at a condominium made just for you. Condo living allows you to take a break from work, enjoy the amenities offered, and keep your body rested and relaxed from the busy lifestyle.
While you’re at it, you might want to consider condo living. Vista Residences is located in ideal locations, within walking distance of malls, offices, schools, and hospitals, which is perfect for your busy working lifestyle.
Vista Residences is the condominium arm of the country’s largest homebuilder, Vista Land & Lifescapes, Inc., which offers ready for occupancy and pre-selling condominium projects in Manila and Quezon City that is strategically located within inner-city areas, in close proximity to premium universities and developed business districts.
To continue its mission in providing condominium homes for Filipinos and investors, Vista Residences is now offering a premium condo living in the other areas away from Metro Manila. You can experience a warm and relax condo vibe in its condo in Baguio – Pinehill, Canyon Hill, and Brenthill. Now in the south, Vista Residences has Suarez Residences, a pre selling condo in Cebu; and The Loop, a ready for occupancy condo in Cagayan De Oro.
At Vista Residences, unit owners can take advantage of the property’s centrality. The properties of Vista Residences are strategically located near the country’s premium universities and CBDs, making them an attractive investment for both local and foreign investors and enables all tenants to pursue their hobbies and dream careers.
Vista Residences has ready for occupancy condo projects in Manila such as Vista Taft, Vista Heights, Vista GL Taft, 878 Espana, and Crown Tower University Belt. It also has pre selling projects in the said area which include Vista Recto, Plumeria Heights, Tennyson Heights, Bradbury Heights, Sky Arts Manila, and Kizuna Heights.
Meanwhile, its ready for occupancy projects in Quezon City include Wil Tower, the Symphony Towers, Pine Crest, and Vista 309 Katipunan. It also has pre selling condo projects in the said city such as Hawthorne Heights and Vista Pointe.
Living in Vista Residences enables you to enjoy convenience, where everything is pretty much within walking distance or a few minutes away from the property; comfort because the project features and amenities are designed to deliver comfort at all times, which makes condo living a worthy investment; security that is 24/7 and CCTV monitoring, which makes the residents safe and secure within the property.
In line with Vista Residences’ thrust to offer convenience among its residents, it also features an AllDay Convenience Store and Coffee Project in all its projects.
Vista Residences is part of Vista Land’s roster of vertical housing brands that cater to millennials and young professionals. The other vertical brands include Camella Manors, COHO, and Crown Asia.
For more information on Vista Residences, email [email protected], follow @VistaResidencesOfficial on Facebook, Twitter, Instagram, and YouTube, or call the Marketing Office at 0999 886 4262 / 0917 582 5167.