Guidance to maintain your posture while continually working from home

When the UK went into lockdown in March millions of people all over the country had to start working from home.
By Graham Low
Published 18th Nov 2020, 16:00 BST
More and more people are now working from home, which means it is increasingly vital that you look after your health by taking regular breaks.More and more people are now working from home, which means it is increasingly vital that you look after your health by taking regular breaks.
More and more people are now working from home, which means it is increasingly vital that you look after your health by taking regular breaks.

Some of these pains may be due to changes in your posture as you have transitioned from the work station in your office to working at home.

Maybe you’re spending more time sitting with your computer on the couch rather than sitting at a desk.

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Or perhaps you have been sitting on a barstool at your kitchen counter.

Maybe it’s easiest for you to sit in your bed or on the floor while you complete your work tasks.

These changes in sitting posture and activity levels affect your body and the way that it functions.

The good news is, there are many easy things you can do to keep check on your posture and prevent injuries and strains:

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LISTEN TO YOUR BODYWhether you’re working from a desk, table, couch or bed, you should never feel strain or discomfort. Your body will tell you when something doesn’t feel right. Sometimes just a tiny adjustment will make a big difference.

BE CONSCIOUS OF YOUR POSTUREAfter 15 minutes of sitting or standing in the same place, most people start to slouch. Check in with yourself often to feel how your body is positioned and readjust if you need to.

GET UP AND MOVE AROUNDEven if you’re comfortable, you should never sit in one position for more than an hour. Getting up and moving around every 30 to 40 minutes is recommended. It also reminds you to reset your posture when you go back to work.

KEEP EVERYTHING WITHIN ARM’S REACHThings like your phone and a pen and paper should be close enough that you can grab them without having to strain.

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LOOK DOWN WITH YOUR EYES NOT YOUR NECKWhen working on a laptop or phone, most people tilt their heads forward toward their device. Think about avoiding wasted movement, including constantly moving your head up and down.

USE A PHONE HEADSETIf you don’t have a headset or headphones, use your phone’s speaker function if you’re working in a quiet space and won’t disturb other people.

STAY HYDRATEDThis also encourages you to get up frequently, whether you are refilling your drink or going to the toilet.

TAKE BREAKS TO STRETCHStretching can help you loosen any muscles that you may be unconsciously tensing up. It can also help you reset your posture.