Improving Your Posture While Working from Home

Has the COVID-19 pandemic seen you working from home more often?

Here at Newcastle Integrated Physiotherapy, we have seen a rise in patients with neck and back pain caused by working in less than ideal setups.

If you're working from bed or the couch, you're likely causing yourself unnecessary pain and potential long-term damage.

Even if you're back in the office, correct posture and a good working environment are critical!

What is posture?

Posture refers to the way that we sit or stand. We need to ensure that our body is positioned correctly and that our weight is evenly distributed.

Good posture involves walking and standing with your head up, chin in, stomach in and looking straight ahead with your weight balanced evenly on both feet, with your knees and back straight.

Good posture at work involves maintaining a symmetrical body position, with your shoulders and arms at 90 degree angles, and your computer at eye level.

The effects of poor posture

Poor posture can lead to back pain, rounded shoulders, potbelly, bent knees when walking or standing, a neck and head that leans forward, muscle aches and pains, muscle fatigue, headaches, and even lower spine disc problems.

If you're experiencing any of these conditions, make sure to book in to see one of our qualified Physiotherapists. Physiotherapists assist in the repair of tissue damage, reduce joint stiffness and eliminate pain, improve mobility, restore function, and ultimately improve your quality of life.

Give us a call on (02) 4957 2961 to book your appointment. 

Here are some important tips to avoid poor posture while working from home. 

1. Invest in an ergonomic chair. As tempting as it may be to work from bed in your pyjamas, using a tool designed to uphold your posture will make a huge difference.

2. If your current chair is not quite perfect, but you're not yet ready to splurge on a new one, try using a cushion or lumbar roll to support your lower back.

3. Position your computer monitor or laptop at eye level and avoid looking down to prevent neck strain.

4. Avoid slouching in your chair by keeping your arms and shoulders at 90 degree angles.

5. Keep your feet flat on the ground to avoid over-straining your legs or hips.

6. Switch between sitting and standing if possible. Standing desks can be pricey, but your kitchen bench works just as well.

7. Move as much as possible by taking short breaks. Aim to walk around every hour.

There are a number of desk exercises you can incorporate into your day such as a spinal twist (using the back of your chair for support) or a neck roll (to combat neck strain).

It can also help to exercise before or after work, with activities like yoga and pilates to improve your overall strength and posture.

If you're looking for more guidance on exercise, book in to speak with one our knowledgeable Exercise Physiologists. Exercise Physiologists can help you to create a home, water, or gym-based program that will reduce your risk of or help manage any existing conditions.  They can also help in improving your overall fitness level, core strength and muscle strength, and health and wellbeing.

Give us a call on (02) 4957 2961