Posture tips that will help while working at home
Since Covid-19, many of us have had to adjust to working from home. While it may be more convenient, it also brings new challenges, especially when it comes to posture. We’ve heard from many patients experiencing more back and neck pain since switching to home setups. The good news? A few simple changes can make a big difference.
We are here to help you get through this difficult time by sharing tips that will help you maintain your posture while working at home. The first one is to make sure you have a comfortable, supportive chair at your desk.
Choose a supportive chair
Is your chair soft yet firm? Does it have a curve in it? Does it have a head rest?
These are all important questions when picking out a good chair for your desk! If your chair does not have a supportive back, you can get a backrest instead to help support the lower and upper back. A proper chair should also have arm rests. This helps support the arms while typing and helps to prevent further strain on the body and a number of conditions, including carpal tunnel and repetitive strain injury. Back problems are one of the major problems faced by people who work at a desk, whether it is from home or at work, and this can affect your mood, health, and productivity. The spine can’t solely support your body weight in the same position for a long period of time without causing imbalances, so having a chair that can assist in supporting that weight is crucial.
Your chair plays a major role in your posture. A good one should:
- Be comfortable but supportive
- Follow the natural curve of your spine
- Include a headrest and armrests
Set up your desk properly
Make sure your chair is the right height for your desk:
- Feet flat on the floor, knees at a 90-degree angle
- Keyboard directly in front of you, close enough so you’re not reaching
- Monitor at eye level and about an arm’s length away so you do not strain your eyes
- If your desk is too low and your legs can’t fit comfortably underneath it, then you can put it on risers or switch to a desk that is at a proper height
- You can use a portable laptop stands so you can stand up and type throughout the workday
Be mindful of how you sit
Slouching or sitting at the edge of your seat can cause tension in your back, shoulders, and neck. Try to:
- Sit upright with your hips back in the chair
- Keep your shoulders relaxed and not raised
- Avoid craning your neck toward the screen
Small adjustments to your sitting position can help reduce discomfort throughout the day.
Take breaks and move often
We recommend taking short breaks every 1-2 hours. Get up, stretch, walk around, or step outside for some fresh air. Movement boosts circulation, relieves tension, and helps you reset mentally.
Even just a few minutes of exercise or light stretching, like the cat-cow stretch, can help keep your spine flexible and reduce stiffness.
The more you move, the better your body feels!
If you have any questions about your work-from-home posture or want personalised advice, feel free to reach out to us at Balanced Spine Chiropractic. Stay well, and we look forward to seeing you soon!