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Tips On How To Improve Posture When Working From Home

Are you a person who works from home? During your working hours, do you sit down most of the time? Do you hunch over in a chair at your desk for an extended period? Whether you are new to working from home or have been doing it for three years, you might be doing your sitting posture wrong.

Sitting position may be challenging for our body to maintain. Prolonged hours of sitting has negative effects on our body. If you are not mindful of your sitting posture, it will put you at risk for neck and back pain, muscle stiffness, and spine misalignment.

So, what should I do, you may wonder? Well, you can stop slouching starting today. And here are some tips for you to avoid the aches and pains that come with improper sitting posture!

Proper Sitting Position

  • – Make sure you sit straight. 
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  • – If your chair has a backrest, your buttocks must touch the back of your chair. You may use a cushion if your back does not comfortably meet the chair.
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  • – Your body weight must be distributed evenly.
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  • – Relax your shoulders.
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  • – Avoid crossing your legs and ankles. 
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  • – Have your knees bent at the right angle and be at the same height or slightly higher than your hips. You may use a footstool if necessary.
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  • – Keep your feet flat on the floor or on a footrest.

Tips For Sitting Posture At A Computer Desk

  • – Invest in a good working chair with lumbar support. An alternative is using a rolled-up towel placed at your back to help maintain its normal curvature.
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  • – Keep your monitor at arm’s length.
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  • – Use a wrist pad or cushion to support your wrists.
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  • – Use ergonomic office products, such as keyboards, mouse, and chair to protect you against work-related injuries.
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  • – Use a headset for long calls and not placing your phone in between your shoulder and ears, which causes neck strain.
  • Getting up and moving around occasionally

Sitting Positions To Avoid

  • – Sitting to one side with the spine bent
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  • – Sitting for an extended time in a single position
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  • – Sitting in a position that doesn’t have full support on your back
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  • – Not taking a break for a long period of sitting down
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  • – Not properly supporting the feet

You may need to do a mental check every 15-20 minutes to see yourself if proper sitting position is maintained. If the position is altered, this mental check will allow you to correct your sitting position as early as possible.

 

Bad sitting habits, when continuously practiced, cause detrimental effects to your body over time. By performing the tips listed above, you are helping yourself avoid the risk of muscle strain and overuse conditions and reducing wear and tear of joints, muscles, and ligaments.

 

Correcting poor posture may take some time – can be weeks, or maybe months for some people to see drastic changes. Awareness and commitment are essential to achieve favorable results. And once you have improved your posture, you will have to work on maintaining it. 

 

If you need any assistance in improving your sitting posture, our physiotherapists from MN Physiotherapy Clinic can help you achieve your goal. Sometimes, you need someone to recognize unhealthy positions for you to start correcting them. We are here to serve you! Just book an appointment by clicking the button on the top right corner of this website.

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