The power of posture: How sitting well can boost your health and performance at work

Incorporating small adjustments to posture can create significant benefits, from reducing physical strain to boosting confidence and focus, writes Jordan van der Westhuizen.

According to the Australian Bureau of Statistics (ABS), one in three workers spends at least three-quarters of their time at work sitting. On top of that, adults average four hours per day engaging in sedentary leisure activities like watching TV or scrolling on their phones. We sit – a lot. With so much of our day spent seated, the impact of our posture becomes critical not just for our comfort but also for our overall health and wellbeing, particularly in the workplace.

Let’s explore four key ways sitting posture affects our bodies and how better posture can improve your work performance.

1. Posture is a migration of stress

Your body adjusts to how you sit, and every position places stress on different areas of your body. Poor posture often shifts stress toward areas that aren’t designed to bear it, such as the neck and lower back. Sitting in a slouched position can significantly increase the stress placed on the muscles at the back of our neck, upper back and lower back. This increased “activation” of these muscles can often contribute to that nagging “achy between shoulder blade pain” or make your lower back feel like it is carrying a ton of bricks. On the other hand, maintaining a more upright and neutral posture distributes stress evenly across your body’s natural weight-bearing points and reduces the amount of activation required by the muscles to keep you in that position – in short, it is a more efficient position.

A study published in the journal Ergonomics found that correct sitting posture significantly reduced musculoskeletal pain and discomfort, particularly in the lower back. This means that even subtle adjustments to how we sit can make a big difference in reducing long-term strain.

2. Better posture, better breathing

Good posture doesn’t just affect your joints; it also facilitates better breathing. Slumping in your seat compresses the diaphragm, restricting its movement and decreasing your lung capacity. This can lead to shallow, ineffective breathing, which can increase feelings of fatigue and stress.

Sitting tall, with your shoulders back and chest open, allows your diaphragm and lungs to fully expand, supporting diaphragmatic breathing. Studies in Applied Psychophysiology and Biofeedback demonstrate that diaphragmatic breathing helps reduce stress and improve focus. In turn, better breathing can boost your mental clarity and help you stay sharp throughout the day.

3. Posture influences confidence

Your posture doesn’t just impact your physical health – it can also influence your self-perception and how others view you. Research published in Health Psychology shows that individuals who adopt more upright postures report higher levels of self-esteem, improved mood, and decreased levels of anxiety.

Good posture makes us appear more confident and assertive, even when we don’t feel that way internally. This sense of poise and assurance can positively impact how we engage with others in the workplace, enhancing both our professional image and self-confidence.

4. Improved focus and concentration

When your body is positioned well, it can lead to better concentration and cognitive performance. Poor posture often leads to discomfort and muscle tension, which distracts the brain from important tasks. Conversely, sitting properly minimises unnecessary strain and allows your body to work more efficiently.

A report in The Journal of Applied Cognitive Psychology found that participants who maintained good posture throughout tasks demonstrated improved focus and task completion rates. This highlights how proper posture directly impacts productivity – an essential consideration for employees aiming to perform their best in fast-paced work environments.

Incorporating small adjustments to posture can create significant benefits, from reducing physical strain to boosting confidence and focus. For employers and HR professionals, promoting better posture in the workplace could be a key to unlocking greater wellbeing and productivity in teams. Investing in ergonomic workstations, providing education on correct sitting posture, and encouraging movement breaks are all simple ways to foster a healthier, more engaged workforce.

Jordan van der Westhuizen is a soft tissue occupational therapist and the managing director of Perth Injury & Pain Clinic.