How to Improve Your Posture and Reduce Neck and Back Pain While Working from Home

The coronavirus pandemic has caused many of us to switch from working in an office to working from home. While the transition to remote work has meant more flexibility, the physical demands of sitting in front of a computer for long hours can take a toll on our bodies. Neck and back pain are common side effects of sitting improperly, and it’s important to make sure that you’re setting yourself up for success when it comes to posture. Good posture is key to reducing neck and back pain while working from home. 

1. Invest in a good chair:

It’s important to have a chair that provides the right amount of support. Make sure your chair is adjustable, so you can find the perfect fit for your body. 

• Having a chair that supports your body helps to reduce fatigue, pain, and discomfort. 
• An adjustable chair can help you maintain proper posture and provide support while you’re sitting. 
• Investing in a good chair can help you stay comfortable and productive for extended periods of time.

2. Invest in a standing desk:

If you have the space and budget, a standing desk can be a great investment. Working standing up can help reduce strain on your neck and back, as well as boost your energy levels. 

• It can help reduce strain on your neck and back. 
• Standing up can help you stay focused and energised. 
• It can help improve your posture and reduce fatigue. 
• It can help boost productivity. 
• It can help reduce the risk of certain health issues such as obesity and heart disease. 
• It can help reduce the risk of developing musculoskeletal disorders. 
• It can help to improve circulation. 
• It can help improve your overall mood.

Check our favourite standing desk from EZshopper UK 

3. Position your computer correctly:

Make sure your computer is at the right height for your body. The top of the monitor should be at eye level, and your arms should be at a 90-degree angle when typing. 

• This will help reduce strain on your neck, back, and eyes. It will also help you maintain better posture and give you better ergonomics for typing. 
• You will be more comfortable and productive when you are able to work in a position that is comfortable and natural for your body.

4. Take breaks throughout the day:

Sitting for long periods of time can be tough on your body, so make sure to take regular breaks. Get up, stretch, and move around every 30 minutes or so. 

• Take a few minutes to do a lap or two around your office or walk outside 
• Do some light stretching near your desk 
• Stand up and take a break from your computer to read a book or chat with a colleague  
• Take a short walk to the local cafe for a quick snack 
• Take the stairs instead of the elevator 6. Go for a short walk around the block during your lunch break 
• Step away from your desk and go for a walk during a break between tasks 
•  Take a few minutes to meditate or do some deep breathing exercises

5. Use a laptop stand:

If you’re using a laptop, consider investing in a laptop stand. This can help improve your posture and reduce strain on your neck and back. 

• Keep your laptop at eye level: Placing your laptop on a stand or desk at eye level can help reduce neck and back strain. 
• Position your keyboard and mouse properly: Make sure your keyboard and mouse are positioned close to your body and at a comfortable angle. 
• Take regular breaks: Give your body a break every 30 minutes or so by standing up and stretching. 
• Adjust your chair: If you’re sitting for extended periods of time, make sure your chair is adjusted to fit your body and provide adequate support.
•  Use ergonomic accessories: Invest in ergonomic accessories like wrist or arm rests, footrests, or back supports to help reduce strain on your body.

Take regular breaks throughout the day, move around and stretch, and pay attention to how your body feels. If you start to feel pain or discomfort, take a break and adjust your posture. With a little extra effort, you can stay healthy and productive while working from home. By following these tips, you can reduce your risk of neck and back pain while working from home. It’s important to take care of your body, and making sure you’re sitting with good posture can make a big difference.

Collaborative post written by:

Michelle Blando