How to maintain proper posture while working from home
With so many of us now working from home, it’s important to look after yourself during those long hours in front of the screen. Not all of us have a proper home office set up, and even if you do, it’s good to remind yourself of the proper posture needed to stop yourself from getting a sore neck and back.
The Set Up
Whether you’re using an actual desk or a dining table, there are a few thing you can do to make your work space work for your posture. Make sure everything you need is easily within reach, without twisting and straining your upper body. This means there should be plenty of surface space for your screen, keyboard and mouse. If you’re used to a standing desk, or want to mix it up for a part of the day, you can also work on a tall counter or bench as a makeshift standing desk. Just be sure that the computer screen is able to be raised to the correct level so you’re not looking down.
Your computer or laptop display should level with your eyes so it doesn't cause discomfort to your neck and/or head. The general rule is that the top of the screen should be in line with your eyes, so use books (or something else large and flat) to prop it up if need be. If you’re working from a laptop, it might be worth investing in a detached keyboard so that your elbows and shoulder aren’t hunched as you reach up for the keyboard of the laptop.
Seating is essential for maintaining good posture but one of the easiest to forget, even in a regular office! We naturally slump or twist during the day, but if you can remember to check in on how you’re sitting your back will thank you! Good seated posture can be maintained on any chair, just make sure your back is supported and touch the back rest of the chair, adding a pillow for lower back support if needed. Your feet should be flat on the floor for good alignment, so feel free to use books or a low stool to prop your feet up.
Just like in a regular office, you shouldn't stay glued to your screen all day. it's important to take regular breaks from your screen to rest your eyes and to stretch your body. It’s completely up to you how you like to work, but we recommend setting a timer that will alert you to get up and move a couple times an hour. Use this time to drink some water (it’s easy to forget and fall out of this routine at home) and have a stretch. This simple stretch sequence below is great for fixing poor posture caused by sitting hunched over a desk.