VerticAlign Posture & Ergonomics

🚨 LET’S PLAY A GAME: SPOT THE PROBLEM!👀

Since it’s Ergonomics Awareness Month, I went searching for images labeled “ergonomic” and couldn’t believe how many showed people sitting in positions that were anything BUT ergonomic. 😂

So, let’s see how good you are…

What’s the problem with this picture?

Look closely. There may be more than one! Take a look at the person in the red shirt in the foreground.👇. .

Drop your answers in the comments!

**It’s Ergonomics Awareness Month! 🪑💻**

Ergonomics isn’t just about having the “right” chair. It’s about creating a work environment that supports your body, reduces unnecessary strain, and helps you stay comfortable and productive throughout the day.

This month, take a look at your workstation, your posture, and—perhaps most importantly—how often you move.

Small changes can make a big difference.

Want to know how your posture and workstation are affecting you?Let’s talk! DM me or reach out and I’ll send you a link to schedule some time together. We can talk through your posture, ergonomics, and practical changes that can help you feel better while you work.

Your body is your most important workplace tool. Take care of it.

**Your workplace posture could be silently affecting your productivity.**

When your body is uncomfortable, fatigued, or working harder than it needs to, it can be difficult to stay focused and energized. And you may not even realize your workstation or posture is contributing to it. It can impact your breathing and your brain!

The good news? Small changes in how you sit, move, and set up your workspace can make a big difference.

**Better ergonomics isn’t just about preventing pain. It’s about helping your body work better—so you can work better, too.**

Check out this video that discusses this issue: https://www.tmj4.com/shows/the-morning-blend/how-workplace-posture-silently-affects-productivity

How Workplace Posture Silently Affects Productivity Dr. Sherry McAllister has been studying how posture connects to the rest of our daily life. She questions how our work posture affects us, teaches us about how to do a posture reset,

🧘‍♀️ Want to keep your body feeling younger? Get on the floor.

One of the simplest ways to challenge your mobility, strength, balance, and coordination is something we did naturally as kids:

Sit on the floor.

Floor sitting requires your hips, knees, ankles, spine, and core to work differently than they do when you’re sitting in a chair all day. And getting down to the floor and back up again is an even bigger movement challenge.

That’s why I encourage my clients to incorporate floor sitting into their everyday lives—not as an exercise, but as a way to keep moving their bodies in different ways.

And if you’re going to sit on the floor and scroll your phone, be mindful of your posture! 📱

👉 Try bringing your phone up toward your face rather than collapsing your head and neck forward.

The goal isn’t perfect posture.

It’s mobility, variety, and keeping your body capable.

Because one of the best ways to stay young is to keep doing the things that require you to move like you’re young. ❤️

When was the last time you sat on the floor?

🧍‍♀️ Sitting all day isn’t the only option.

If you work at a computer and find yourself dealing with neck tension, shoulder discomfort, or that familiar “head creeping forward” posture, a standing desk may be more than just a trendy piece of office equipment.

A 2024 study published in Healthcare looked at 24 people with forward head posture and compared 30 minutes of computer work at a traditional desk versus a standing desk.

The results were interesting:

➡️ Standing improved cervical alignment — participants' craniovertebral angle increased while using the standing desk.

➡️ Muscle fatigue was reduced in the levator scapulae, muscles that often work overtime when we're holding our head and shoulders forward.

➡️ Neck and shoulder discomfort increased in the traditional sitting group, while the standing group experienced less neck discomfort.

➡️ And perhaps most importantly: standing did NOT negatively impact work performance. There was no significant difference in typing performance or error rates between the groups.

But here's the part I really want you to take away:

The goal isn't to stand all day.

The goal is to change positions.

Sitting. Standing. Walking. Stretching. Moving.

Your body was designed for movement—not to hold the same position for 8 hours at a time.

A sit-stand workstation can be one useful tool for creating more movement and variety in your workday. And when it's properly adjusted to YOU, it can help support better posture and comfort while you work.

Ergonomics isn't about finding the “perfect” position. It's about creating a work environment that allows your body to move.

That's where individualized ergonomics makes a difference.

📚 Research: Lee & Lee, Healthcare, 2024, 12(23), 2436.

🪑 **Does Your Office Chair Have ALL the Right Adjustments?**

Not all “ergonomic” chairs are actually created equal.

When I’m evaluating a chair for ergonomic support, I’m looking for more than a comfortable cushion. The chair should allow you to **adjust the chair to your body—not force your body to adapt to the chair.**

Here are the adjustments I recommend looking for:

✅ **Seat height** – So your feet can be supported and your knees can be positioned comfortably.

✅ **Seat depth** – So the seat supports your thighs without pressing behind your knees.

✅ **Adjustable armrests** – Ideally adjustable in height and width so your shoulders can stay relaxed.

✅ **Backrest height** – To properly position the lumbar support.

✅ **Lumbar support** – Adjustable enough to fit the natural curve of your lower back.

✅ **Backrest tilt/recline** – Because your back shouldn’t have to stay rigidly upright all day.

✅ **Seat tilt** – Helpful for finding a comfortable working position and changing posture throughout the day.

✅ **Headrest** – Not essential for everyone, but helpful if you want additional neck support, especially when reclining.

**The bottom line?**

An ergonomic chair isn't necessarily the chair with the most padding, the highest price tag, or the word “ergonomic” on the box.

**The best chair is one that can be adjusted to YOU.**

Check out the infographic for a list of chairs that offer the adjustments I look for when recommending ergonomic seating. 👇

🎒 **Back to School = Back to Good Posture!**

As students head back into the classroom, they’re spending hours sitting at desks, carrying backpacks, using laptops, and looking down at books and screens.

And just like adults, students can develop habits that lead to neck, shoulder, and back discomfort.

Here is a great video on this topic: https://www.wbtv.com/2023/08/15/back-school-proper-posture-classroom-learning/

A few simple reminders can make a big difference:

🪑 **Sit all the way back in the chair** instead of perching on the edge.
👣 **Keep feet supported** on the floor or on a footrest.
💻 **Bring screens up** so students aren’t constantly looking down.
🎒 **Use both backpack straps** and avoid carrying unnecessary weight.
🚶‍♀️ **Move often!** Even a quick stretch or walk between classes helps break up prolonged sitting.

The goal isn't perfect posture all day. **The goal is movement, variety, and creating a classroom setup that supports the body.**

Because when students are comfortable, they can spend less energy managing discomfort—and more energy learning. 📚

Here’s to a healthy, energized school year!