Awkward Postures
What They Are and Simple Fixes to Sit, Stand, and Work Smarter
Awkward postures are considered physical risk factors and occur when a posture deviates from neutral and moves towards the end ranges of motion. When you are in an awkward posture, muscles operate less efficiently and you expend more force to complete the task. Working close to one’s maximum capability, especially without rest, may result in an earlier onset of fatigue and over time may increase the risk of developing musculoskeletal disorders.
What Do Awkward Postures Look Like?
- Neck: bent forward, backward, side bent or rotated >20º
- Low Back: bent forward, backward, side bent or rotated >20º.
- Wrist: bent forward, backward, and away from midline > 20º
- Shoulder/Arm: > 90 degrees, behind the body, “chicken wing”
- Elbow: bent more than 100º, fully straight
Why Does it Matter?
Working in awkward postures increases the overall stress and load on the muscle tissue, which increases the likelihood of muscle fatigue and developing a musculoskeletal disorder. If you have to perform tasks that require muscles to work close to their maximum voluntary contraction (MVC), which is the max force a muscle can generate, you will experience an increase in fatigue, an increase in perceived exertion, and require increased recovery time.
What If I Have to Work in an Awkward Posture?
- Reassess your body, tooling, and process to determine if any change can be made to allow for more neutral body positioning.
- Reduce the load/force and reduce the number of repetitions
- Alternate tasks to change body positioning
- If performing work tasks that require forward bending, alternate with other work tasks that allow for a more neutral posture
- Ensure adequate rest/recovery
The Bottom Line
- Aim for neutral postures when able.
- When unable to maintain neutral postures, reduce the load/force, reduce the number of repetitions performed, and don’t push past fatigue.
- Take frequent breaks to reduce fatigue and allow for muscle recovery.
