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 ergonomic changes.

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. 

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 comfortable. 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.

It 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. Taking even a small amount of time to walk around the house or jog around the neighborhood every day after working from home can highly improve your posture and gait. 

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 long periods of time, you can easily burn more calories throughout the day.

Have you thought about investing in a standing desk?

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, 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. 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.

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 positively impact 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 on how to optimize the ergonomic setup of your home office or additional tips for beating daily aches and pains, contact TheraFit™ today.