Using what you already have to improve your posture!

In the age of the internet, it has become easier and easier to work remotely. There are many advantages to doing this but if your designated working area is only a temporary space in your home (i.e. the kitchen table) then you may need to make some adjustments to create a sitting position that won’t hurt your back.

These are some easy ways that you can use what you already have in your home to make your workspace more posturally friendly:

Tip #1:

One of the most important aspects of a work station is the placement of your monitor. If it is too low or high, your neck will be continually flexed or extended. This will put strain on all of the muscles of your neck and strain your eyes. Stack books underneath your laptop or monitor to raise it to eye level so that your neck stays neutral.

Tip #2:

When deciding which chair you want to use, preferably pick one that can be adjusted. If that isn’t possible, pick one that is comfortable and sturdy (no sitting in bed to work!). Make sure that your hips are resting at about 90 degrees of flexion:

• If the chair is too low (hips more than 90): sit on a couple of pillows or fold up a blanket to put underneath you to raise you up.

• If the chair is too high (hips less than 90): Use books or shoe boxes underneath your feet to lift your legs up.

Tip #3:

If you are using a laptop: To ensure that your wrist and elbow stay in a neutral position, connect a mouse to your laptop.Thereby allowing you to move your hand to a more comfortable position, for example, bringing it closer to you or putting it onto a lower surface to keep your wrist happy and healthy.

Tip #4:

The natural position of the low back is a slight curve but when you slouch, the low back will shift to a flatter, less supportive position. This flat position puts strain on the muscles of the low back as well as put pressure on your spinal discs.

An easy solution to this is to place firmer pillows, such as decorative sofa pillows or a rolled towel, right behind your lower back (just above your sacrum and pelvis) to support the area and encourage better posture.

Tip #5:

Use headphones or a headset instead of your cell phone to keep a neutral and straight head position during work-related calls. It can be stressful on your neck as you lean to hold a phone to your ear as well as tiring for your arms to be holding a phone.

For more tips about working from home, check out my post on avoiding neck pain at home.