We all know that the more you move throughout the day, the better it is for your muscles and joints, and as the country is still in lockdown it can feel impossible to move enough especially if you find yourself working from home!  Have you noticed that your neck or back are a little sore or are you having more headaches than normal?

Some of these aches and pains may be due to changes in your posture as you have had to get used to working from the work station in your office to working from home.

Many of us find ourselves working from home with a less than ideal workstation set up!  Perhaps you are spending more time sitting on a barstool in your kitchen with your computer balanced on the counter, or on the sofa rather than at a table.  You may find it easier to sit on the floor or in bed to work.

However, these changes in activity levels and posture affect your body and the way it functions.

Good News! All is not lost, as a few simple changes can have a positive effect on your overall posture:

  • Try to sit at a desk or table if possible
  • Use a hands-free device for long telephone calls to avoid hurting or straining your neck
  • Try to avoid sitting longer than an hour at a time
  • Schedule a break of 10 minutes per hour of sitting
  • Position your head approximately an arm’s length away from the screen
  • Try to keep the keyboard and mouse close to each other to avoid over-reaching
  • Avoid sitting/laying on your sofa or bed with your computer

The chair you use will have a big impact on your posture, make sure you choose a chair that allows you to sit comfortably with the following in mind:

  • Make sure you have some lumbar support, roll up a towel or use a small pillow
  • Try to sit evenly and not to lean to one side
  • Make sure your feet are supported on the ground or if needed use a footstool
  • Keep your head right above the shoulders and hips
  • Elbows should be approximately at a 90 degree angle
  • Make sure your arms are neither too high or too low
  • Knees should be the same height or slightly lower than the hips
  • Forearms and thighs should be parallel to the floor

Hopefully these tips will help ease the discomfort of aches and pains due to poor posture.

Should you require any further information or would like to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us on: hichin@healesclinics.com or luton@healesclinics.com