Improving Health


Stand Strong with Better Workplace Ergonomics

Posted by Kate Hunt, MSPT on May 3, 2021

Workplace ErgonomicsDon’t let sitting crumble your bones. It is said that “sitting is the new smoking”, and in our modern culture exacerbated by post-Covid business and social practices we are tethered to our phones and computer screens more than ever. Terms like “Tech Neck” have more than just an aesthetic impact on our musculoskeletal system. According to the Mayo Clinic, prolonged sitting increases your risk for osteoporosis. Osteoporosis means porous bones and by our mid-twenties, we have reached our maximum bone density. As we age, bone health maintenance is critical to our skeletal support system.

We hear about the benefits of gentle weight-bearing exercises like walking, weight lifting, yoga, and Pilates to maintain the integrity of our bones. However, often overlooked is the impact of posture on bone health. In a University of California study, forward head posture (FHP) exponentially increases the risk of a future spinal fracture.

Try this! Check your posture: Stand with your back against the wall, and measure the distance from the back of your head to the wall. The average human head weighs 8-10 pounds. For every inch away from the wall, 10 pounds of shear strain is placed on the spine and soft tissues of the low back and pelvis. So, imagine 3 inches forward, is 30 additional pounds of load.

But isn’t gravity helpful to bone density? Not where there are inefficiencies in the structure like with forward head posture. Due to strain, microtears, fatigue on the nervous system, and compression on the lungs and diaphragm, FHP can create an acidic environment in the body causing your bones to dump calcium. This impact and friction on your base structure can also cause tension headaches, increased blood pressure, shoulder issues, osteoarthritis, disc herniations, and balance disorders.

Not to worry, pick your head up, stand tall and try these bone loving techniques as you are zooming (pun intended) through your day:

1) Create an ideal workstation

CareATC_Best Desk Posture1

2) Easy exercises to reduce and relieve neck spasms
Find Out Here

3) Three-part breath - This breath practice can reduce the acid in your system creating a harmonious environment for your bones and brain. Either sitting or lying down:

  1. Fill your belly up with air. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
  2. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine.
  3. Repeat this deep breathing into the belly and rib cage for about five breaths. Try not to breathe too deeply. If you become dizzy or light-headed, return to your normal breathing pattern.



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  2. for great ergonomic desk solutions
  3. Pilates Anytime: Dr. Brent Anderson, “Sitting is the New Smoking”
  4. for incredible body rolling, self-massage techniques, and breathwork for optimal posture

Kate Hunt, MSPT

About The Author

Kate Hunt, MSPT

With over 20 years of healthcare, rehabilitation, and wellness experience, Kate brings a unique blend of operations, clinical best practices, and community-based chronic health and wellness programs to CareATC. Her background includes multi-site strategic business operations, new business startups, and multi-specialty health and wellness care coordination and team development. Prior to joining CareATC, Kate was the President of Liveyoung, an integrative healthcare practice in Florida and Georgia. She was also the Regional Vice President of Strategic Operations for Alliance Care, where she co-developed and implemented an industry-leading proactive health and wellness model for seniors. Kate holds a Bachelor of Science in Exercise Physiology from the University of Florida and a Masters in Physical Therapy from the University of South Florida. Kate lives in Thomasville, Georgia and loves spending time cooking, camping, surfing, and adventuring with her two teenage boys and doodles.

Post Topics Healthy Lifestyles