How do I maintain good posture while working remotely?
Healthier living

How do I maintain good posture while working remotely?

It takes approx. 4 minutes to read this article

Over the past several months, working from home has become the new normal, but despite its many benefits, it is not without its negative effects on our posture.

If we do not pay attention to the way our body is positioned at work, we can cause ourselves real health problems.

The right posture for the home office

Almost overnight, millions of people around the world started working from home, thus introducing a revolution of sorts in the way we think about the workplace. However, the change was unplanned and quick, which is why many of us don’t have the right equipment for our own home office.

Problems in paradise

Have you noticed neck pain lately? Or is your lumbar spine bothering you more often than usual? Has a headache gone from being a one-time sensation to an almost daily occurrence?

Most of these pains may be caused by a change in posture when moving from the office to working at home. We may have spent more time sitting on the couch or bed with the computer instead of sitting at a desk. Maybe we’ve found ourselves sitting on a bar stool at the kitchen counter. All the changes in sitting positions and activity levels affect our bodies and how they function.

The good news is that there are many easy adjustments you can make to your workstation at home to avoid or reduce the mechanical strains on your body from poor posture. Here are some basics to keep in mind and try out to properly take care of your health:

1. Posture awareness

After 15 minutes of sitting or standing in the same place, most people naturally start to hunch over and it’s good to keep this in mind. As you work, be mindful of your body and its alignment so that you can feel what position it is best in and whether it is under too much tension.

2. Listening to your body

Whether we work at a desk, at a table, on the couch or in bed, we should never feel tension or discomfort. Our body is a wonderful machine and it will tell us on its own when something is wrong. Sometimes all it takes is a small adjustment to make a big difference.

3. Frequent movement

Even if you feel comfortable, you should never sit in one position for more than an hour. It is recommended to get up and move around every 30 or 40 minutes. Additionally, when we return from such a short break, we naturally remind ourselves to reset our posture.

4. Looking with your eyes and not your neck

When working on a laptop or phone, most people tilt their head forward towards the device. This creates unfavorable tension in the cervical spine, and as a result can lead to headaches. You should think about avoiding exaggerated neck movements, including constantly moving your head up and down.

5. Using a headset

If you do not have a headset or headphones, you can also use your phone’s speakerphone function when working in a quiet location. If you must hold the phone to your ear, hold it with your non-dominant hand so you can type easily with your other hand. Holding the phone to your ear with your shoulder is absolutely out of the question and extremely bad for your posture.

6. Proper hydration

Hydration is always a good answer when taking care of your body, plus it ensures that you take regular breaks and get up from your desk.

By not paying attention to the way our body positions itself while working, we can put ourselves in real health misery.

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Main Photo: PNW Production/

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