Gone are the days of ergonomic chairs and standing desks – for now at least. If (like me) the sofa is your newfound working space, your posture has probably taken just as much of a hit recently as your social life. This can cause muscle tension, headaches and poor circulation. Here’s a few things you can do to maintain good posture while working from home.
By Beth Ludolf
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1 Set up your desk space
Ideally, your screen should be about an arm’s length from your face. If you’re working from a laptop, try using a separate mouse and keyboard (this way you can position them where feels comfortable). The centre of your screen should be at eye level, so place it on top a couple of thick books to get it to the right height.
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2 Make sure you're sitting properly
Ask yourself regularly if you’re sitting properly (both feet on the floor, neck and back straight). It can even help to set reminders on your phone. Drop your shoulders and relax your arms and legs. Oh, and try to avoid sitting cross-legged – your circulation will thank you.
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3 Get up regularly
Stand up every half hour – have a little walk, make a cup of tea, stretch. Just move around. Set reminders so you don’t forget. If you can, do some work standing up for a bit – it’s doesn’t have to be for long, 15 minutes every couple of hours is fine. Being sedentary is just as bad for your mental health as your physical health.
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4 Do some desk exercises
Shoulders hunched over? Place your hands on them and circle your elbows rolling the shoulders down and backwards. Place two fingers on your chin and push it back, straightening your neck – hold for a few seconds and repeat. Give yourself a massage to relieve any existing tension.
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FAQs
How should you set up your workspace to improve posture?
Keep your screen about an arm’s length from your face, with the centre at eye level. If you use a laptop, a separate mouse and keyboard let you position everything more comfortably. Raising your screen on a couple of thick books can help achieve the right height.
How often should you stand up while working from home?
Stand up every half hour to improve both physical and mental health. Even a short walk, making a cup of tea or stretching can make a difference. Doing some work standing for 15 minutes every couple of hours is also beneficial.
What is the best way to check your sitting posture?
Ask yourself regularly if you’re sitting properly, with both feet on the floor and your neck and back straight. Setting phone reminders can help you keep good habits. Try to drop your shoulders, relax your limbs and avoid sitting cross-legged to support better circulation.
Which quick desk exercises help relieve tension?
Circle your elbows by placing your hands on your shoulders and rolling the shoulders down and backwards. For your neck, place two fingers on your chin and gently push it back, holding for a few seconds. These movements can help reduce muscle tension from poor posture.
Why should you avoid sitting cross-legged when working?
Avoiding sitting cross-legged supports better circulation while working. Keeping both feet flat on the floor and relaxing your arms and legs helps prevent discomfort and promotes healthier posture throughout your workday.