Working from home? Avoid bad posture with these tips

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Are you one of the lucky ones who work from home? While this arrangement can have many benefits, it can also lead to bad posture if you’re not careful. This article will discuss some tips for avoiding bad posture while working from home. We will also provide information on chair selection and setting up an ergonomic workstation that is comfortable and healthy for your body.

One of the most important things to maintain good posture while working from home is to invest in a quality office chair and consider alternating with equipment like an exercise ball. A suitable office chair will support your back and allow you to sit in a comfortable position for your body. If you don’t have a lot of money to spend on an office chair, there are options available that are relatively affordable.

Another tip for avoiding lousy posture while working from home is ensuring that your workstation is ergonomic. Position your equipment, so it’s comfortable for your body and doesn’t cause you to strain yourself. For example, your computer monitor should be at eye level so that you don’t have to strain your neck to see it. Additionally, position your keyboard and mouse comfortably for your hands and wrists.

If you follow the tips in this article, you’ll be well on your way to avoiding bad posture while working from home. Remember, however, that it’s also essential to take breaks throughout the day and move around every so often. You might like to set a calendar reminder every hour to make sure to get up and move around. Sitting in the same position for long periods is not ideal for your body, no matter how good your posture is.

What are the benefits of good posture?

Poor posture can lead to back pain, neck pain, heartburn, slowed digestion, constipation, incontinence and other health problems. Bad posture can make you feel exhausted and stressed out.

Good posture, on the other hand, has many health benefits. It can improve your breathing, help you maintain proper alignment, and prevent pain. Additionally, good posture can increase your energy levels and improve your emotional wellbeing.

Some of the emotional benefits of good posture include:

  • improved mood
  • increased energy levels
  • better breathing
  • improved alignment
  • decreased pain.

Is sitting or standing better for posture?

There is no definitive answer to this question as it depends on the individual. Some people find that they have better posture when sitting, while others find that standing provides them with more support.

Experiment with both sitting and standing to see which option is best for you. You may also want to consider using a standing desk or sit-stand desk to allow you to switch between sitting and standing throughout the day.

The fundamentals of a correct sitting position

You can do a few things to maintain good posture. Make sure your chair is comfortable and supports your back. Adjust your chair height so your feet are flat on the ground and your thighs parallel the floor. Keep your shoulders relaxed and head up.

When sitting, it’s essential to keep your spine neutral. A neutral position means you should neither round your back nor arch. Instead, keep your spine in natural alignment by tucking your pelvis under and drawing your belly button towards your spine.
Finally, take breaks every 30 minutes to move around and stretch your body.

Working from home doesn’t have to be a pain in the neck! Sitting for long periods is not suitable for your posture or your health. By following these tips, you can maintain good posture while working from home and avoid the adverse effects of sitting for hours on end.

In summary, working from home can be tough on your posture, but there are some things you can do to avoid bad posture while sitting:

  • sit up straight with your back against the chair
  • keep your shoulders relaxed
  • don’t cross your legs
  • keep your feet flat on the floor or a footrest
  • take breaks every 30 minutes to move around and stretch your body.
Illustrated diagram of the correct sitting position at a work desk compared to an incorrect sitting position

The best office chair for good posture

The superior office chair should have great lumbar support and be highly adjustable so that you can customise it to your needs. Lumbar support is crucial because it helps to keep your spine in alignment.

Additionally, the backrest should be adjustable to tailor it to the curve of your spine. When looking for an office chair, make sure to try it out and see if it meets these criteria.

You can test the chair by sitting up straight and adjusting the height until your feet are flat on the ground and your thighs are parallel to the floor. Once you find a comfortable position, please take note of how the chair feels and whether or not it offers good lumbar support. By choosing an office chair that meets these criteria, you can help to improve your posture and relieve back pain.

Office chair features for good posture

Office workers know all too well the importance of a good chair. After all, most of us spend most of our day sitting at a desk. However, not all office chairs are created equal.

Adjustability ensures you can find a comfortable position for you and supports your back correctly. Many chairs on the market today offer a variety of features that can help you find the perfect position for your body. For example, many chairs allow you to adjust the seat’s height, the depth of the seat, and the angle of the backrest. 

Try to buy the chair in person so you can find the right fit for your height and body shape, and look for the following adjustment features:

Office chair for good posture with plenty of adjustable features
An example of an adjustable office chair with good lumbar support.

Are there any alternatives to the traditional office chair and desk?

Yes! If you’re looking for an alternative to the traditional office chair, there are plenty of options. You can use a standing desk, sit-stand desk, swiss ball, saddle chair, balance ball chair or kneeling chair to improve your posture and avoid the harmful effects of sitting for long periods. You might also like to try squatting with no chair.

A young woman working while standing at an adjustable desk

Standing and sit-stand desks

If you want to avoid sitting for long periods, you can use a standing desk or a sit-stand desk. These desks allow you to adjust the height of your work surface to alternate between sitting and standing throughout the day. A fatigue mat is a great accessory to keep your feet from tiring too quickly.

Young woman sitting on an exercise ball while working at her desk

Exercise swiss ball

Using an exercise or swiss ball as a chair is a great way to improve your posture and strengthen your core muscles. Sit on the ball with your feet flat on the ground and your thighs parallel to the floor. Begin with a few minutes at a time, and don't strain yourself.

Male medical professi with a straight back sitting on mobile saddle chair

Saddle chair

A saddle chair is an excellent alternative to a traditional office chair if you have lower back pain. The saddle shape of the chair helps to take the pressure off your spine and pelvis and can improve your posture. You may have noticed your dentist using one, or in a hospital setting.

Balance ball chair

A balance ball chair is much like a swiss ball but with a few extra features to make it easier to use for slightly more extended periods, like a backrest and stabilising ring at the base.

Kneeling chair

Kneeling chairs are another great option for working from home. These chairs allow you to maintain a good posture while sitting, and they also help strengthen your core muscles.

Healthy man doing a wall leg sit or squat against a wall

Squatting without a chair

Squat against a wall (or use a soccer ball to support the small of your back) for a few seconds or minutes. Squatting helps take the pressure off your spine and pelvis and improve your posture. Please don't try this alone if you're not used to getting into a squat position or have trouble getting up from a squat position.

How to arrange your workspace for better ergonomics

It is vital to set up your workspace ergonomically when working from home. Ergonomic means placing your furniture and equipment to reduce the risk of strain or injury. Here are some tips on how to do this:

  • Position your computer screen so that it is at eye level.
  • Use a document holder to position documents and books at eye level.
  • Adjust the height of your chair so your feet are flat on the ground and your thighs are parallel to the floor.
  • Use a footrest if necessary.
  • Keep frequently used items within easy reach.

Use the visual guide below to correct your angles and measurements for good posture and ergonomics.

By following these simple tips, you can reduce the risk of strain or injury while working from home. Ergonomics is all about working smarter, not harder.

Diagam of ergonomic posture angles for sitting and standing at a desk

Can chiropractic care help correct poor posture?

Yes, chiropractic care can help improve your posture! Chiropractors are experts in musculoskeletal health and can provide you with specific exercises and advice to help improve your posture. They may also recommend devices such as ergonomic chairs or standing desks to help you maintain good posture while working from home.

If you want help to improve your posture, make sure to book an appointment with your inLine Chiropractic today!

If you follow these tips, you’ll be on your way to improving your posture and overall health. Just remember that it takes time and consistency to see results. So don’t get discouraged if you don’t see a difference overnight. With a little bit of effort, you’ll be well on your way to better posture and a healthier body.

Do you have tips for avoiding bad posture while working from home? Please share them below.

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