Working from home: Tips for better posture

Many people are finding they are unexpectedly working from home as they shelter in place, but do not have a proper office setup. Working remotely does not have to be a literal pain. Dr. Jorge Chahla provides simple and effective strategies for those who need tips for improved posture and overall comfort.

Workstation Basics

Elevate laptops and tablets to approximate eye level to avoid excess strain. Risers are practical, but a simple stack of books should also do the trick. Screens should be placed approximately arm’s length away. Wrists are straight at (or slightly below) elbow level. Knees should be about level with your hips. If your chair is too high to let your feet relax flat on the floor, add a footrest. Look down with your eyes, not your neck, and keep needed supplies within arm’s reach. Avoid wasted movement, such as constantly moving your head up and down, or strained reaches.

If you do not have a headset or headphones, try to use speaker function as much as possible. If you need to hold your phone to your ear, do so with your non-dominant hand, and never use your shoulder to hold your phone.

Suffering from low back pain?

Consider rolling up a towel into a tight cylinder and place it between your pelvis and the back of your chair. This will encourage a neutral position. You may feel like you are being pushed forward. Pull your shoulder blades back towards the chair and push out your chest. The position feels weird at first, but it will become more natural with time and practice.

Switch it up!

Change posture often and take breaks. Sitting in one position all day can lead to shoulder, back, neck, or hip pain. Alternate working from seated positions to standing positions. Set a timer to go off every 20-30 minutes for some quick stretches. Every 60 minutes, walk around or complete a set of one of your favorite exercises.