Improving Posture when Working from Home

Poor posture is something many people struggle with, but it is important to correct your posture as soon as possible to avoid pain and further complications later in life. Poor posture can lead to neck and shoulder pain, in addition to mid back, low back and leg pain. With many of us now working more hours from home, it is important to ensure that your home office and work routine promotes good posture. So, if you’ve been working from the kitchen table or your couch, it’s time to consider creating a dedicated workspace. In this blog post, Orthosports Physiotherapy will be highlighting some easy ways to improve your posture and office ergonomics so that you can remain healthy and pain free.

Why is Good Posture so Important?

We are all guilty of slouching in our chairs every now and then, but bad habits such as this result in uneven weight distribution which can lead to pain. Maintaining good posture not only looks better, it also enables you to sit more comfortably and move without restriction. Even weight distribution and appropriate positioning is key to good posture.

For walking, this means keeping your head up, chin in, stomach in and eyes looking straight ahead. Your feet should evenly bear the weight of your body, and you should ensure your knees and back remain straight.

When sitting down to work, you should be mindful of keeping your arms and shoulders at a 90 degree angle. Your monitor should be positioned at eye level, allowing your head and neck to rest comfortably looking directly at the screen. Feet should remain flat on the floor, or you may prefer to use a foot rest.

What Issues can Poor Posture Cause?

Poor posture can cause issues such as:

• Back pain
• Neck Pain
• Headache
• Muscular pain

If you experience any of the above on a regular basis, it is important to schedule an appointment with Orthosports Physiotherapy at your earliest convenience.

Simple Improvements that can help in maintaining good posture at home

If you have recently found yourself working from home and have not had the time to setup a dedicated workspace, now is the time to consider doing so. Here are some helpful tips that will help you work in a safe and comfortable manner that encourages good posture.

• Ergonomic chair – look for a chair with lumbar support and adjustable options (seat height, seat pan tilt and armrests). A quality chair will provide plenty of support and encourage you to uphold a healthy posture.
• Adjust your monitor – your monitor should sit at eye level. If you use a laptop, you can use a dedicated stand or stack of books to raise it up. This will help to prevent neck strain.
• Arm and shoulder positioning – try to keep your arms and shoulders at a 90 degree angle to prevent slouching.
• Regular breaks – it is important to get up and move around every hour, as sitting for extended periods can cause muscle fatigue and discomfort.
• Consider a standing desk – a standing desk will allow you to quickly switch between sitting and standing. You could also use your kitchen bench.

Experiencing Pain or Looking to Improve Your Posture? Visit Orthosports Physiotherapy Today

Maintaining good posture is important to your overall health, as this will keep your bones and joints in correct alignment and minimise your risk of experiencing pain. If you have been experiencing pain, or if you wish to seek a postural assessment, please call Orthosports Physiotherapy on 9744 2201 to book an appointment.