Good Posture Habits When Working from Home

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One of the most significant changes brought by the COVID-19 pandemic has been the increase of people who work remotely (from home). For some of us, working from home has become the new reality. Despite the many benefits and conveniences of working at home, it is important not to neglect good posture habits in order to avoid injuries and increase productivity. Here are some tips on how to work from home comfortably and, above all, in a healthy way.

Avoid working from the sofa or bed

We know how tempting it is to curl up on the sofa while we work on our laptop, but the posture your body assumes when you do this can lead to problems in the long run. Keeping your legs and arms in a horizontal position for extended periods can cause numbness in some muscles and other forms of discomfort.

Mind the position of your back and shoulders as you sit in front of your laptop

When working on a laptop, the body tends to slouch, which puts stress on your back, neck, and shoulders. This often happens because laptop monitors are below your line of sight. If you have a laptop, it is a good idea to use an external monitor with adjustable height. A good rule of thumb is to position it so the address bar in your search engine is at eye level.  

Take note of your desk and chair heights

Your elbows should ideally be level with the top of your desk, not lower or higher. This allows you to assume a natural position and avoids putting stress on the carpal tunnel. As for your chair, it should be at a height where your feet do not hang in the air. They should be firmly placed on a solid surface to help minimize stress on the lower back. If you cannot adjust your chair height, you may use books or any other surface to support your feet. 

Remember to rest your eyes

Staring at a monitor for prolonged periods of time can strain the eye muscles and cause headaches. For every 20 minutes you spend working and looking at your monitor, take 20 seconds to look away and rest your eyes. 

Take breaks and stretch often

Schedule your time to include short breaks between work sessions. Stand up, walk around for a little while, stretch; the idea is to avoid having your body in the same position for extended periods of time.

If you are experiencing any persistent muscle pain or symptoms, we recommend that you talk to your health care professional. At Salus, we have physicians and chiropractors ready to help. Make your appointment today by calling 787.789.1996.


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