With all of us working from home, it can be difficult to find a comfortable workspace. However,
it is important to make sure that the ergonomics in your office are functioning properly, in order
to avoid developing unwanted aches and pains.
When working from home, ask yourself, “how do I maintain my posture throughout the day?”
Do you catch yourself slouching frequently? Do those last couple hours of the workday leave
you achy and ready to call it quits? If you are experiencing aches and pains, especially in your
neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some
For more information on how to optimize the ergonomic setup of your home office, or additional
tips for beating daily aches and pains, contact Athletix Rehab today.
Making the most of your work-from-home days
If you work from your home office all day, it is important to have a proper ergonomic setup.
Make sure that you are at a proper height with your desk chair and computer, so you don’t have
to slouch or lean forward.
Additionally, make sure your chair has the proper lumbar support needed to help you sit straight
while you’re working. These simple steps can help tremendously with your overall posture.
If you are at a desk for extended periods of the day, it is important to make sure your back
posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make
sure there is a small gap between the back of your knees and the chair. Having a chair with
strong back support and padding is also recommended for making your upright position more
In addition to making the most of your home office, it is also important to make sure you are
taking care of your body. When working from home, it is no secret that most of the day is spent
with limited levels of mobility.
IIt is important to make sure that you get up every 30 minutes or so and take a small walk, at least
for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a
stronger blood flow.
Exercise is incredibly important in general, especially if your job involves several hours of
inactivity. When you exercise, you are stretching and strengthening certain muscles of your
body, including problem areas such as your neck and back.
Taking even a small amount of time to walk or jog around the neighborhood every day after
working from home can highly improve your posture and gait – in addition to helping you get
you out of the house for some time!
Have you thought about investing in a standing desk?
Did you know that standing burns between .7 to .15 more calories per minute than sitting does?
It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn
more calories throughout the day.
Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase
your risk of heart disease, obesity, or other serious health issues. However, investing in a
standing desk or alternate seating option at work can help in greatly decreasing these risks and
making your home office more ergonomically friendly!
Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s
chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing
desks are not for everyone, especially those with joint or vascular conditions.
You may be asking, “doesn’t standing all day long have its own implications?” The short answer
is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy
levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that
level of productivity will dissipate after a while.
Standing for too long can cause you to run out of energy quicker and can take a toll on your
physical comfort. Many medical professionals recommend adjustable desks for your home
workplace environment, so you can spend a large amount of your day standing or stretching,
with the opportunity to rest when you become tired.
Studies suggest whether you choose a standing or adjustable desk for your workday, integrative
support can be beneficial in easing yourself into the new setting. In fact, those who participated
in some sort of integrative support program for their standing or adjustable desk stood for an
average of 50 minutes longer each day than those who did not.
At the end of the day, make sure you’re comfortable
No matter how you choose to work from home, ergonomics is an important concept to keep in
mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for
back problems, while workplace design can make an impact on your overall happiness,
productivity, and well-being.
At the end of the day, make sure you’re comfortable – don’t let the daily stresses of working
from home take a toll on your physical health! There are several steps you can take to improve
your posture, strength, energy, and overall wellbeing throughout the workday. For more
information, contact Athletix Rehab today.