Healthy Ways for Working from Home: Posture

Working from Home

Nothing could have prepared us for the unprecedented times of a global pandemic. Many people are working from home for the first time and are having to manage daily stressors from an isolated environment. Personally, I have found it tricky to balance my work life, down time, and navigating my family’s needs all in the same small space every day! Out of all the challenges we face with this new socially distanced lifestyle, one stressor we shouldn’t have to worry about is pain caused by increased time on technology.

So how can you keep your body healthy and decrease muscle and joint pain while working from home during a pandemic?

Set yourself up for success.

Promoting health while working from home looks a little different for each person based on the availability of your surroundings. Some people are glad to have an office space while others have to get creative with tables and kitchen countertops.

Let’s start by taking a look at the designated working space that you have created at your home. It may be easy to dismiss this step in the rush of a busy morning routine, but once you have poured yourself a cup of coffee, take a moment to observe your work environment and its effect on your body. Set yourself up for success so that you can endure hours of work without feeling the negative effects on your arms, neck, or back.

It is important to build your work environment around your body’s best posture. Go ahead and take a moment to find your relaxed upright posture both while you are seated and while you are standing. According to an article in the Journal of Orthopedic Sports Physical Therapy, everyone’s “correct” posture will look different, and it is important to observe your own habitual posture and what it feels like to change it up.¹

Check out this video to help you find your best posture: https://youtu.be/QJ7WRUGtziA

Once you are in your own unique upright posture, observe the height of your desk and chair. Refer to the image below for alignment ideas when tailoring your working environment to your body. Remember that everyone’s best relaxed posture varies. You may not sit exactly like the person in the image and that is OKAY! The purpose of this visual is to provide you with options for your legs, arms, head, and neck to be properly aligned with your desk and computer, and to minimize unnecessary compensatory muscle firing and uncomfortable pressures on your spinal column joints.

Experiment!

Try using books to prop up your laptop so that it is higher and closer to you. Having your laptop at eye level helps by placing less strain on your neck muscles and eyes. You might also consider getting a detachable keyboard and mouse and positioning them so that your wrists are straight and relaxed, your elbows are at 90-degrees, and your shoulders are in a comfortable resting position. Experiment with adjusting your chair by adding a pillow under your rear so that your hips and knees are at a 90-degree angle in your best seated posture. If you are using a high countertop, switch up your environment by standing rather than using a bar stool.

Perfect posture 100% of the time is unattainable, so remember that the most important thing is to set yourself up for success, tailored to your own upright, relaxed posture. According to the same article mentioned previously, movement is key to avoid pain in sustained sitting or standing.¹ Change up your posture frequently and try adding in some intentional movements!

Here are some different exercises to try while you are working throughout the day: https://youtu.be/gAEoL7x1Ojg

 

Check in: Where are we at?

We have talked about ways to set up your home office to minimize joint pain and unnecessary muscle activation. Our next blog will bring some tips for healthy break ideas to minimize pain while you are working from home. If you have additional questions, Back in Step Physical Therapy is here for you! Please contact usContact to schedule an online or in-clinic consultation.

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Check out our Work from Home Kit!

 

 

Guest Blog by Haley Tirado, SPT

Haley Tirado is a second year Student Physical Therapist who attends the University of Colorado Anschutz Medical Campus. She is a student worker who participates in conducting physical therapy research studies with the RESTORE Research Team at UC Anschutz. Haley currently works as an intern for Back in Step Physical Therapy.

 

References:

1. Slater D, Korakakis V, O’Sullivan P, Nolan D, O’Sullivan K. “Sit up straight”: Time to re-evaluate. J Orthop Sports Phys Ther. 2019; 49(8):562-564. doi:10.2519/jospt.2019.0610. https://www.jospt.org/doi/pdf/10.2519/jospt.2019.0610
2. Hein JT. Posture: Align yourself for good health. Mayo Clinic. Published December 14, 2016. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/posture-align-yourself-for-good-health/art-20269950