Many people are spending more time at home during the pandemic than ever before. Below are some posture tips to keep in mind now and in the future as you work remotely and to remember when you return to the office:
1) Screen height should be at eye level.
Good posture is hard to maintain, especially if you’re setting yourself up for failure before you even start working! At a desktop computer, make sure your eyes are level with the middle-top of the monitor screen. You can modify this by adjusting chair height, or adjusting monitor height. This will make it easier, but still a challenge, to maintain optimal cervical posture. Laptops and tablets can present unique challenges – for a laptop, tilt the screen back so you are forced to sit up straight to view the screen. When using a tablet, consider using a stand for your device to avoid using it with your chin resting on your chest. If you are watching a video, or having a conference call on a laptop, use some thick books under the laptop to raise it to eye level. It is relatively cost effective to purchase an external mouse and keyboard for your device as well. This will allow you to elevate the device while maintaining proper ergonomics for typing. The chance of developing neck pain and forward head posture can be greatly reduced if you maintain proper screen position in relation to your body.
2) Keep your feet on the floor.
You may not think it can help your back and overall posture, but it can! Keeping your feet off the floor or legs crossed for extended period can increase low back pain. Try getting a foot rest (or an object to be used as a foot rest) if you find it difficult to keep your feet grounded. Save curling up on the couch for a movie, not for your work day.
3) Please stand up.
Posture and body mechanics tend to deteriorate with prolonged positions and motions. Just like a pitcher who is more likely to hurt themselves due to poor mechanics and fatigue in the later innings, you are more likely to suffer from abnormal posture and eventually pain towards the end of a prolonged sitting period. As the day goes on, you might be more likely to hunch your back, inch your face closer to the screen, or shrug your shoulders. I recommend standing every 30-45 minutes – even if just for a few moments, as it gives you a brief chance to reset and adjust your position.
4) Make good use of your standing time.
Just because you are working from doesn’t mean you have to sit the entire day. Brainstorm about different tasks that you can perform while standing. Maybe you can take phone calls while standing, or use a bar height table or counter space as a temporary standing desk. It may be a worthwhile investment to purchase a standing desk since it will still be useful to have at home even when you return to work. Rolling standing desks and sit-to-stand conversion desks have become much more affordable. Also, you may find it more interesting being able to work in different areas of your home using different setups. Make it a goal to stand for at least 25-50% of your work day.
5) Use a lumbar roll when sitting.
Rounding your lower back when sitting makes it more likely that you will cause or worsen lumbar injuries over time. Your less-than-optimal lower back position may also cause rounding of your shoulders, creating forward head posture and neck pain as well. Use of a firm cylindrical cushion at your low back can promote good sitting posture, which can help you maintain good overall posture in your midback and neck too. A firm "McKenzie roll" can be found on Amazon, or simply try rolling a large towel and place it horizontally across your lower back.
6) Pick the right chair.
The sofa, floor, and bar height chair aren’t great options for a work station. Your chair should be more firm than a bean bag but a little more cushioned than a wood chair. I tend to recommend firm chairs and an added device for lumbar support (see McKenzie Roll above). Hopefully you are not sitting in any chair for most of your day!
7) Do a few midday stretches and exercises.
There are many movements that can help people who sit very frequently and consulting with a physical therapist or an exercise professional can help you learn some effective exercise strategies. The goal is to avoid accumulating a structural imbalance from prolonged sitting. Some simple exercises that target areas affected by prolonged sitting include: laying on a foam roll with arms out to the side to stretch your pecs, pulling your head to one side to stretch your upper traps, foam rolling your quads and hip flexors, stretching your hamstrings, and performing some classic cat/cow and prone press ups on the floor. If you stick to these maintenance exercises, you'll likely feel a great deal more comfortable during your work day.
8) Avoid using your cell phone for prolonged periods.
You may be able to read articles, check emails, watch videos and work on projects from your phone, but you’re much more likely to have poor posture using a phone for a prolonged period compared to a desktop computer or laptop on a standing desk. Not to mention, the screen on cell phones is very small. Save the cell phone for calls, texts, pictures and other functions that take less than half hour.
9) Have someone take a picture of you, or record yourself.
During my baseball career, one of my coach’s recorded my pitching mechanics and I couldn’t believe what I saw. It was so much easier to notice some flaws and focus on correcting them when provided with a strong visual aide. Recording myself again over time to compare the difference after correction was also extremely helpful. I’d suggest having someone take a few photos or videos of you working at home periodically so you can assess your own work setup visually and track your progress. You may think you have great posture, but images don’t lie. Take shots of various angles including a side view and front view. You can also show the picture to a physical therapist who can help with analysis and offer personalized tips for correction.
10) Use a support under your wrist when using a mouse or keyboard.
Keeping your wrist and hand supported and in a neutral position can decrease your chance of developing carpal tunnel syndrome. You can use a rolled up towel or purchase a gel pad.
Remember, the goal is to promote a sustainable home workstation. I hope you found these tips about injury prevention and preservation of optimal posture helpful!
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