Regardless if you’re a fan of working from home, it’s the norm for many for the foreseeable future, and we’ve all started to adjust to new routines. That means sleeping in a few extra minutes because your commute is gone, only planning Zoom outfits from the waist up, and creating makeshift desks in whatever room has the fewest number of distractions. But unlike the ergonomically designed workspaces in an office, home workstations can be less-than-optimal for your posture.
“Poor posture creates excessive pressure and stress on your spinal joints and muscles, which leads to tension, fatigue, and pain,” Wilson Wang, DC, a chiropractor in Seattle, told POPSUGAR. And because working from home blurs the line between work and living spaces, it’s easier to work longer hours. “That is diminishing our opportunities for movement, which is healthy for our joints and muscles and relieves stress,” Wang explained.
Added Nora St. John, MS, NCPT, education program director for Balanced Body: “For many of us, working from home may mean using a laptop on the dining room table or the couch, which often puts our body out of alignment for extended periods of time. This can lead to pain in the neck, shoulders, hips, or lower back.”
If your back is feeling especially achy these days, there are ways to relieve some of that pressure and save yourself long-term discomfort. Ahead are eight ways to combat bad posture while working from home, all from the comfort of – where else? – your home.
Pexels / Vlada Karpovich
Get Off Your Bed or Couch
Sure, it’s tempting to get comfy while you answer emails – after all, you’re probably in sweats anyway – but your bed and couch are probably a little too comfy. “Neither allow you to be in proper positions for working on a laptop or computer,” Wang said. In order to have good posture, you should think of your body as a “multi-level building,” he explained. “Ideally, we stack levels over one another. Ears should align over the shoulders, shoulders over the hips, hips over the heels (when standing).” In other words, leave the semi-vertical lounging for your Netflix marathon.
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Set Up a Proper Workstation
Designate a space that allows you to work comfortably throughout the day. In aligning your body, “make sure your eyes are looking forward and not down,” Wang said. Raise your screen to eye level by using an external monitor or elevating your laptop, whether that means using a laptop stand or a stack of nearby coffee table books, and connecting a separate keyboard so your arms can stay on the desk. “Set up your desk or keyboard height so your elbows are about at a right angle,” St. John told POPSUGAR.
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Invest in a Good Chair
A good TV watching or dining chair doesn’t always make for a good work chair. “The best chair will be an individual decision,” St. John explained, “but it should allow you to sit up straight with your weight centered on your sit bones rather than rolling the tailbone under, slumping the lower back into a rounded position, and sending the head forward.” Find an office chair that works best for you and encourages upright posture. “Some people like lower back support to remind them to sit up straight, while others find it encourages collapsing into it,” St. John said – so, it’s really a personal call.
Pexels / Retha Ferguson
Don’t Only Sit (or Stand) the Entire Day
There are those that fall on both sides of the sitting versus standing while working debate, but in reality, “sitting or standing for long, uninterrupted periods is hard on the body,” Wang told POPSUGAR.
“Sitting is getting a well-deserved reputation for contributing to an unhealthy lifestyle, but standing for a full day of work is not the best option for everyone,” St. John said. One option is to alternate between the two by using a standing desk or a desk converter, which sits on top of your desk and can move up and down. But give your body time to adjust. “Especially if you are not used to standing, it is important to build up to it in small steps rather than going from sitting for eight hours to standing for eight hours,” St. John said.
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Get Up and Move
Both Wang and St. John agreed that no matter if you’re sitting or standing, you should take breaks to move. Wang recommends setting an alarm every hour to get up, walk around, or stretch. This can be as easy as a fast walk to the bathroom, or finding yet another excuse to grab a snack from the kitchen. If you’re feeling more ambitious, St. John suggests doing a quick run up and down the stairs or a brisk walk outside, which can refresh your body and your mind.
Pexels / Elly Fairytale
Don't Forget to Move Your Head, Too
Yes, get up and stretch and walk around, but while you’re in front of your computer, also take the time to move your head around. “Constant focus on screens limits the movements of the eyes and the head and this can lead to neck pain and stiffness,” St. John explained. She suggests changing the position of your head by looking right, left, up, and down, and then drawing circles with your nose.
Getty / Pekic
Work on Your Posture Throughout the Day
“Improving posture means changing a habit and this takes time, repetition, and practice,” St. John told POPSUGAR. Even small changes can make a difference. “Stand on the center of your feet or sit on the center of your sit bones for one to five minutes at a stretch, three times a day,” she said. “Set a timer on the computer or phone and concentrate for that short period of time. The body may need to adapt to the new position slowly so give it time.”
You can also incorporate stretches while you work. “Stretch the chest by clasping the hands behind the back and rolling the shoulders back. Or, take hold of the sides of the chair seat and press the chest forward until a stretch is felt,” St. John said. “Do this several times a day to open the chest and strengthen the upper back.”
Pexels / cottonbro
Incorporate a Short Workout Break
Your home is already doubling as your living and working space. You might as well use it as a gym as well. There are no shortage of free workouts online, but St. John also has a quick three to five minute workout that you can do while you’re waiting for your coffee to brew or your leftovers to heat up in the microwave:
- Perform 10 to 20 squats or mini knee bends depending on the health of your knees. Alternatively, get up and down from your chair 10 times to work your legs and get the blood moving.
- Using the counter for support, rise up onto your toes and lower your heels 10 times. This keeps the blood moving and can help keep the feet from swelling.
- Using the kitchen counter, a stable table, a windowsill, or the wall, perform 10 slow pushups. Keep your body in a straight line from head to tail.
- From a sitting or standing position, reach the right arm up and hold the right wrist with the left hand, inhale and stretch over to the left. Repeat on the other side for two to three rounds.
- When standing, sitting, or walking, rotate the torso in each direction by alternately swinging the arms forward and back. This will stimulate the core, invigorate the spine, and loosen up tight spots.
