08 Jun 2021

Body Posture Whilst Working From Home

Body Posture Whilst Working From Home

Are you sitting with your back straight while reading this blog?

If yes, then you deserve a pat on the back. If not, then read the rest of this blog for advice on working on your posture.

With the sudden change of employees working remotely since COVID, people have had a lack of proper office furniture in their own homes, making it difficult to maintain the right posture. 

To start, here is an outline of the physical health benefits of maintaining the right body posture:

  • It protects you from various musculoskeletal disorders

  • Saves you from developing a ‘tech-neck’ (head down, back-bent slouching position and shoulders leaning forward)

  • Improves blood circulation in the body

  • Decreases back and body pains

  • Makes your muscles stronger

  • Allows you to burn more calories

Also, having the right posture whilst working from home has the mental health benefits of:

  • Better productivity 

  • Enhances mental alertness 

  • Reduces mental fatigue

  • Improves breathing 

  • Boosts energy levels

Since remote working may not be the ‘fad’ we thought it would be and many employees may be making their situations permanent, we thought it would be a good idea to give some tips on how to keep your back, neck, and entire body safe. 

How to achieve good posture?

  • Avoid the temptation of working from the sofa

  • Sit up straight in your chair

  • Don’t cross your legs

  • Pull your chest up and your shoulders back - this achieves neutral alignment of your spine and torso 

  • Lower or raise your computer monitor to eye level - this keeps your neck in a neutral position 

  • Every so often, release any tension you might be holding in your shoulders, neck or jaw

  • Keep your feet flat on the floor and your legs in line with your hips

  • Angle your chair by 10 degrees 

The most important tip we can offer is don’t forget to move! Move around every thirty minutes to help alleviate some of the sitting pressure.

Products for your home office that can help your posture

The majority of companies are introducing remote working as a permanent solution - whether this is in a full time or hybrid manner. Therefore, it might be time to invest in products that will help maintain a correct posture.

  • Chairs - an ergonomic chair can be a bit pricey, however it is a worthwhile investment. 

  • Standing desks - a study by CDC found that the use of a sit-stand desk reduced upper back and neck pain by 54% after just 4 weeks. 

  • Lighting - having good lighting helps you focus, reduce eye strain, stay attentive and reduces tendencies to slouch and lean. Use the 20-20-20 rule - every 20 minutes, you aim to look at something 20 feet away for 20 seconds. 

Making these simple changes can make a difference to our posture both in the short and long term.

If you want to find out more about business adaptation and innovation when it comes to remote working then come along to Working From Home Live, running alongside The Business Show, at ExCel London, on the 24th and 25th November. 

Click here to claim your FREE tickets!

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