Due to the measures taken by COVID-19, we are still obliged to work from home as much as possible. Perhaps you already miss that nice office desk chair? Or your work desk? Or perhaps the exercise during a home working day? More and more physical ailments are arising from working from home. A major cause of this is incorrect sitting posture. In this article, we have tips for you on how to improve your sitting posture.
Improving your sitting posture while working from home
The most important thing when working from home is the way you sit while working, because you spend a lot of hours in front of your computer. It is therefore important that you sit in the right way while working so that you do not suffer any physical complaints. These include (lower) back pain, shoulder complaints and neck pain. In 6 steps, you can improve your sitting posture.
- Eyes and neck when working from home
Make sure your neck stays straight, so do not lean forward with your head. It is also important to keep your eyes focused on the top of the monitor or just slightly below it. This will prevent neck pain if you spend many hours at a time looking at your computer.
- Upper back when working from home
While working at home, it is good to sit upright so that you support the upper back. This active posture will help you avoid a stiff and painful back. It is also very important that your shoulders have a relaxed posture: not hanging forward and not raised high. You do this by supporting your arms in the right places.
- Arms and wrists when working from home
While working, it is important that your arms are relaxed, at your sides and at a 90-degree angle. Here, it is still important to rest your wrists straight on the armrest or table so that your fingers are relaxed. Can't manage to get your upper and lower arms at a 90-degree angle? Then it is wise to raise your chair or sit on an elevation, such as a cushion. You can also sit at a lower or higher table to maintain the correct position.
- Hips and lower body when working from home
Make sure you sit all the way back. Your hips should be against the backrest to support your lower back. To make sure you stay upright, press your back against the entire backrest. This will prevent a sore or stiff back while working.
- Knees and lower legs when working from home
When sitting on your chair, make sure your legs are at a 90-degree angle. This reduces pressure on the back of the thighs. The knees should not touch the chair. If this is not the case, you can adjust the seat area of an adjustable office chair. Don't have an office chair? Then you can place a cushion against the backrest.
- Feet when working from home
For the right sitting height, make sure your feet can rest flat on the floor, so your feet should not hang down and do not put your feet too far forward. If you don't have an office chair, try changing the height with a cushion to sit higher or a footstool to put your feet on if the chair is too high.
A good and healthy workplace when working from home
Besides good sitting posture, there are several other necessities for a good and healthy workplace while working from home. Many people sometimes struggle to find work-life balance while working from home, as separate environments are now merged into one.
- Alternating between sitting, standing and walking is a good way to avoid static strain. For example, change your working position every hour.
- Was it common for you to sit on a customised office chair in the office? Consult with your supervisor about picking up your office chair for home. However, you should adjust the office chair to the environment, for example, the height of the table.
- Do you use a laptop? Then make sure you can use it at height to avoid neck pain. An external mouse and keyboard are then also necessary to adopt the right sitting position.
- Get some exercise. Take a walk in the afternoon, for example, so you can enjoy the sun and fresh air for a while.
- Because you can work from home, you can schedule your own working hours. So make sure you work at times that are practical for you. For example, do you have children? Then start your working day when the children are at school, sleeping or playing outside.
- Drink lots of water.
- Put your printer further away so you have to walk. If you need to get something from the printer, you'll have some exercise again.
Still have complaints in your back, arm, neck or shoulder while working from home?
Do you suffer from back, arm, neck or shoulder pain? We at FriskFysio can help you with that. Then take contact with us for more information or advice.
