This document provides information on posture and manual handling. It defines posture and discusses the importance of maintaining good posture when sitting, standing, and lifting, as it helps distribute load on joints and reduces discomfort. The document offers specific advice for maintaining good sitting posture and emphasizes regularly changing postures. It also provides guidance on lifting properly and seeking workplace support to avoid injury. The key points are that varying one's posture is best, maintaining an efficient posture depends on the individual, and regularly changing positions and stretching, as well as staying fit, can reduce discomfort and injury risk.

1. Physiotherapy
Patient Information On
Posture & Manual
Handling

2. Objectives
• Understanding of sitting and standing
postures.
• Understanding aspects to be aware of when
lifting.
• Advice and tips on helping with different
postures.

3. Significance Of Posture
The word posture is used to describe how your
body is positioned when you are sitting,
standing and lying down.
Posture is important for a number of reasons:
– To ensure load is properly distributed
throughout all your ligaments and joints.
– Reduces discomfort and is energy
efficient.
– Helps with vital organs to function better.
– Helps with balance.
Image taken from physiotec.ca

4. Example Of Good Sitting Posture
There is no such thing as a good posture. The
best posture is your next posture

5. Sitting Posture Advice
If you spend a lot of time sitting at work there are a few things
you can do to help your position;
1. Height of your chair adjusted so that hips slightly higher than
your knees
2. Forearms horizontal when using mouse and keyboard
3. Eyes level with the top of your screen
4. Adjust the backrest of your chair so your lower back is
supported and your feet are flat on the floor or on a footrest.
5. Keep your mouse within easy reach
6. If you spend time on the phone stand up to take every other
call, use a lightweight headset
7. Take breaks to move every 10-15 minutes
8. Change positions often

6. Changing Postures
“Transitioning from a seated to a standing work
posture regularly can reduce fatigue levels and lower
back discomfort, while maintaining work productivity.”
(Thorpe et al, 2014)

7. Changing Postures
Try different stretches when you are at the
office, such as:
– Chest stretch
– The chair twist
– The sit stretch
– The wall press
– The leg up
Images taken from physiotec.ca

8. Standing Posture
1. Make sure you take breaks and change
position often.
2. If you need to stand for prolonged periods of
time for your work or hobby it is important
you are aware of your posture.
3. Try and avoid being static for long.

9. Lifting
Lifting heavy loads can increase pressure on
structures in the spine. It is important to:
– Know your limits
– Lift weights in the correct way
Studies have shown that in order to
minimize the risk of back pain or injuries at
work priority should be given to:
• Exercises
• Strengthening programs
• Flexibility training

10. Support From Work
You can ask for help from work about:
– Information and training on safe ways to work
– Workstation assessments
– Eye care for people using computer screens
– Taking allocated breaks and start and leave
work on time.

11. Key Points
• The best posture is your next posture. There is no perfect
posture.
• A good, efficient posture might vary depending on the
person and their function
• Make sure you keep changing positions often and stretch.
• When exercising make sure you are familiar with the
exercise techniques and gradually increase the difficulty or
weights.
• Keeping fit and strong is the best way to minimize risk of
injuries or discomfort/pain.