What are some tips for improving posture while working from home?

1. Have an ergonomic home office setup 
2. Don’t hunch
3. Keep the body in alignment while sitting
4. Be conscious of your posture 
5. Get up and stretch regularly 
6. Consider getting regular adjustments from a chiropractor 

Working from home has become the new normal. However, this also brought about consequences regarding posture problems. Allowing yourself to sit in the wrong position will not just give you back pains and other aches, but also may end up having long-term health repercussions. In this guide, we round up six tips for improving your posture while working from home.

Have An Ergonomic Home Office Setup

People all around the world are finding themselves unexpectedly working from home, but many don’t have an ergonomic home office setup. Ergonomic setups like chairs, lumbar back supports, and footrests can help to take the strain and load off of the spine to support proper posture. 

Don’t Hunch 

It’s easy to work on your laptop for minutes without worrying about your posture, but hunching for hours can lead to back, shoulder, and neck strain. If you can, ensure you position your computer or laptop screen to your natural resting eye position. You can also use an external monitor or laptop stand with an external keyboard and mouse to prop up your eye level on the screen.  

Keep The Body In Alignment While Sitting

There are certain steps for keeping the body in alignment while sitting. In turn following these will improve posture and avoid strains. This includes the following:

• Head right above shoulders and hips
• Arms not too high or low
• Feet supported on ground or footstool
• Try to sit evenly and not lean on one side
• Knees at the same height or slightly lower than hips
• Forearms and thighs parallel to the floor
• Elbows approximately 90 degrees

Be Conscious Of Your Posture

After 15 minutes of sitting in the same place, most people will start to slouch. Be conscious of yourself. Check often to feel how your body is positioned and readjust if you need to. 

Get Up And Stretch Regularly

As muscles start to tire, slouching, slumping, and exhibiting other poor postures are more likely to happen. In turn, this puts extra pressure on the back and neck. To maintain an improved posture, get up and move frequently. One way to do this is to take a break from sitting in order to stretch, stand, or walk.  

Consider Getting Regular Adjustments From A Chiropractor 

One of the best things about getting assessed by a chiropractor is that you will get a specific, professional, and personalized treatment catered for you and your condition. You will be given tips for posture problems and the chiropractor will be adjusting your shoulders and relaxing your joints to get you into the best posture. In addition, your chiropractor will work with you every step of the way for maintaining improved posture. After your treatments, your chiropractor may give you some stretching tips, exercise, and relaxation tricks for your treatment to fix your posture for good.  

Key Takeaway

You’re most likely already familiar with the importance of good posture. While no one wants to experience spinal problems, it can be fairly challenging to maintain good posture while working from home. In this guide, we’ve rounded up six tips for improving posture while working from home that you can follow.  Concerned about your posture? Chiropractic Philippines would be more than happy to discuss how to help! Click here to contact us!