The shift to remote work has transformed our homes into offices, but many of us aren’t equipped with the ergonomic setups we once had. And, as a result, poor posture during long hours of work can lead to discomfort, pain, and potential long-term spinal issues.
As chiropractors, we regularly see patients struggling with the postural challenges of working from home. So, here are a few tips that can help you combat postural issues and pains better, while working at home.
Tip #1: Create an Ergonomic Workspace
Your workspace setup is the foundation of good posture. Beyond just having a designated work area, it’s important to have your computer screen at eye level and your keyboard positioned so your elbows rest at a 90-degree angle.
Many people make the mistake of working from their couch or bed, which inevitably leads to poor posture and potential spinal problems. So, this is your sign to invest in a proper desk and chair that supports your natural spine alignment. Your feet should rest flat on the floor, and your knees should be level with your hips.
Tip #2: Mind Your Monitor Position
Your screen’s position plays a vital role in maintaining proper neck alignment. Your monitor should be an arm’s length away, with the top of the screen at or slightly below eye level.
This positioning helps prevent forward head posture, a common problem that can put excessive strain on your neck and upper back. If you’re using a laptop, consider getting a separate keyboard and mouse so you can elevate your screen while keeping your arms in a comfortable typing position.
Tip #3: Support Your Lower Back
The natural curve of your spine needs proper support during long sitting periods. Thus, your lower back should be supported by your chair’s lumbar support or a small cushion. This support helps maintain the natural curve of your spine and prevents slouching, which can lead to lower back pain and discomfort.
But a worse to the wise: Pay attention to how your back feels throughout the day; any discomfort is often a sign that adjustments are needed.
Tip #4: Take Regular Movement Breaks
Even with perfect posture, sitting for extended periods isn’t ideal for your spine. Set reminders to stand up and move every 45-60 minutes. These breaks help maintain spinal health and prevent the negative effects of prolonged sitting.
Use these breaks to walk around, do some gentle stretches, or simply stand and move your body in different ways.
Tip #5: Listen to Your Body
Your body often sends clear signals when your posture needs attention. Neck stiffness, shoulder tension, or lower back pain are common indicators that something needs to change in your work setup or habits. Don’t ignore these warning signs; they’re your body’s way of preventing more serious problems from developing.
When Should You Seek Professional Help?
While these tips can help improve your posture, sometimes underlying spinal misalignments need professional attention. Regular chiropractic check-ups can help identify and address potential problems before they become more serious. Your Montrose chiropractor can also provide personalized advice based on your specific work setup and postural patterns.
Ready to take control of your posture and prevent work-from-home related spinal problems? Our chiropractic team is here to help. Book your appointment today with the New Life Chiropractic team.
