While reading this post, are you sitting on your office chair or with your back straight? If so, you are one of the few fortunate people to learn the ropes of working from home.
But, most people have to choose between sofas, beds, kitchen tables, or flooring instead of office desks and chairs, traveling less than ever before in smaller spaces. And it might have a devastating effect on our bodies.
Being in the workplace meant that we could switch around a bit, whether it was a visit to the cafeteria or the desk of a colleague. Additionally, our posture was relaxed with proper chairs and equipment, but this is not quite possible when we work from home.
The fact that we don't have a workstation and wherever we find space at home, we always end up lounging. Besides adding to our laziness, it leads to bad posture!
You'll be relieved to know that if you are willing to put in the work, your poor posture can be corrected. Remember, that poor posture developed over a long period of time will usually take longer to deal with compared to short-lived problems, as joints will often adapt to changes in long-term posture.
Keeping your posture conscious and knowing how to correct it will help to rectify the negative impact of poor posture.
With some practice, your old posture will be replaced by the correct posture for sitting down, standing, and even laying down. These changes will gradually help you achieve a better positioning of the body and decrease the risks and health problems arising from poor posture.
To help posture, make sure you are seated correctly. Many patients end up with bad posture in the neck, hunched forward and down in the same position used for computer typing or phone texting.
source - takeitpersonelly.com
It's much easier to correct and actively retain good posture once you become aware of slouching and bad posture. To make sure you sit properly and don't slouch back in the old ways, you will need higher desk monitors or a more upright seat.
Getting up and moving around is one of the most efficient ways to improve your posture and minimize the negative health effects of sitting in one place for a long time. Physical breaks also act as psychological breaks, which create productivity.
Take the time to stretch and get up, go across the street for a coffee, or have a short break. Even if it is just a bathroom break or to get a drink, try to get up and move around every hour or so.
Your workspace setup is one of the most important aspects of maintaining a good posture while working from home. We have access to fancy spinny chairs in workplaces, elevated desktop computers, and workplace desk evaluations.
It's all a bit more DIY at home. But that doesn't mean that to prevent backaches, you can't do your best to replicate your normal comfortable working conditions.
You can organize your desk, chair, monitor, and supplies in a way that is helpful for your posture by setting up a designated area.
A sit-stand desk will help maintain a healthy posture and keep the body going for more than just sitting all day if you're at the desk for more than 3 hours a day. You can check out this blog to know the benefits of standing desks.
You need to do some exercises if you still want to have good posture, not just when you're sitting. You'll want to concentrate primarily on your core muscles. Stretch your legs and your calves while sitting on a chair.
Get up and walk around every hour and extend your arms to the ceiling; if you sit for long periods, stretching your back into extension is necessary.
Yoga is also an excellent way to maintain your body posture. During this work-from-home time, it is also an effective workout for the mind and will help keep you mentally healthy.
As stated above, it's so, so important to work with your laptop sitting upright at a table instead of staying in bed all day. This not only affects your posture but can also affect your sleeping routine. Your bed should be a place for sleep, not for work, and this needs to be known to your brain. When it's time to settle for the night, you'll look forward to jumping even more into your cozy nest if you've stayed away from it.
If you want to take extra steps while working from home to maintain an upright posture and avoid back pain, bedtime is actually a great time to do so.
With so much going on in our lives, it sounds tough to add something else to the list. But you really should try to make an effort, considering all the issues that can come from poor posture.
Practicing good posture at work and using ergonomic products to support spine alignment is undoubtedly important. But taking your good posture habits from the office to home to travel, and anywhere else, is also important.
To help avoid long-term, exhausting conditions, maintaining proper spine alignment in all aspects of life is essential. Use the above suggestions, set up a few reminders, and give it a try to maintain a good posture.