As the UK is now in almost complete lockdown in an attempt to prevent the spread of coronavirus (COVID-19), thousands of people who are able to are now working from home. Despite the appeal of working in your pyjamas for many people, the impact of working from your bed, sofa or even your kitchen table can significantly affect your posture, which can have a knock-on effect on your health in a variety of ways.
Poor posture can be linked to headaches, back, neck, knee and hip pain, along with shoulder pains, repetitive strain, and even jaw pains. However, aches, pains and strains are not the only conditions that can result from working in an unsuitable position. Poor posture can also lead to fatigue, problems with breathing, heartburn and a range of digestion issues.
Improving your posture at home
So what can you do to improve your posture when working from home?
It’s quite simple really. You should attempt to mimic your normal work environment as closely as you can. Just as you would adjust your workspace to be comfortable at work, it’s just as necessary to do the same at home.
If you are unsure on how to set up your home workspace to help improve your posture, follow these useful tips.
Aim for correct office ergonomics
If you are to sit at a desk for hours at a time, it’s important to adjust your workspace for office ergonomics including a good chair, correct chair height, adequate space, and good desk posture. Making a few simple adjustments will help you to stay comfortable and avoid posture related issues.
- Choose a chair that is adjustable and properly supports your back. Your chair should be at a height where your feet rest flat on the floor (or on a footrest) and your thighs are pretty much parallel to the floor. Your armrests should allow your arms to rest on them in such a way that allows your shoulders to relax.
- Your desk should be at a height where you can keep your wrists straight and your hands at elbow level.
- If you are using a desktop computer with a monitor, your monitor should be at arm’s length away, with the top of the screen at your eye level.
Working from the sofa
If you are working from a sofa or an armchair, you must fight the tendency to work hunched forward over your laptop. Try to sit up straight, do regular back stretches and switch up your working position throughout the day.
Try standing up
If you are sitting most of the day, try switching between a sitting and standing working position if possible. You may find that your kitchen worktop is at a suitable height to allow you to stand and use your laptop. Look to switch between sitting and standing around every 30 or 40 minutes.
Stay active
Be sure to take frequent breaks and move away from your workspace.
Be mindful of your posture
Whatever your home-working situation, try to be mindful of your posture. Try to keep your back straight and your chin up to help prevent posture-related problems.
If you have questions about posture, you can get in touch with Fiona Passey Osteopaths via our online contact form.
