Best Ways to Improve Your Posture When You’re Working from Home

By
Nikoleta P
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Working from home usually means you spend most of your time sitting and looking at your screen. This can be a fatal combination for your posture, but you can try improving it with these useful tips.

Sitting Position

Your posture may be suffering because you’re not sitting properly. You should consider investing in a good office chair, and make sure you pay close attention to your posture. Keep your feet flat on the ground, knees bent at a 90-degree angle, and make sure you have proper back support.

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Do you have a desk job? Me too! Swipe to see some changes you can make to improve the ergonomics of your home office. Since COVID-19, working from home has turned my once active and fast paced job as a school based OT into a desk job with hours of sitting instead. Today I took a look at my home office and made some modifications to be more beneficial for my health. The Mayo Clinic recommends being seated at a 90-90-90 degree posture for optimal seating position at the hips, knees and feet on the floor. In my original photo I was near that but made some simple changes that helped me get closer. 1️⃣ I added a textbook under my computer to improve my hip angle and make it easier to see my screen. 2️⃣ I put a pillow behind me as this chair is sloping in the back which would have me leaning back slightly without the back support 3️⃣ Moved my chair to be farther under the desk, further preventing me from slouching over time see. With these quick tips I improved my workspace and spent no money doing it! Research from Columbia University recommends sitting for no more than 30 min of every hour, and there’s no substitute for getting up! You can take more of your grad school textbooks 😅 and build yourself a platform for your computer that is sturdy enough to allow you to stand and work for the other 30 minutes. If you’re working from home, what changes have you made to improve your workspace? #ForwardFunction #deskworkout #deskstretch #ergotherapy #sittingposture #inhometherapy #deskideas #deskposture #neckexercise #helpathome #HomeWorkstation #posturematters #shoulderexercise #homemods #teletherapyot #ergonomicchair #techneck #soreneck #chairworkout #spinemobility #textneck #stretchingroutine #teletherapy #deskjob #WorkingRemotely #occupationaltherapist #teletherapyot #telehealththerapy #occupationaltherapyassistant #sittingright #healthysitting

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Taking Breaks

It’s crucial to take regular breaks while working from home because they’ll help you increase blood circulation and back mobility. Stand up every 30 minutes if possible, and walk and stretch because it will help you to reset your posture.

Core Exercises

The stronger your core is, the less pressure you’ll put on your spine. Incorporate core exercises into your workout, and your desk job will no longer feel like such a nightmare after you manage to improve your spinal health.