How to Create the Best Posture for Remote Working

You’ve probably heard the phrase ‘Sitting is the new smoking’.

According to the CDC, chronic sitting is linked to:

• Premature mortality
• Chronic diseases like cardiovascular problems
• Diabetes
• Obesity and more

Due to the global pandemic, it’s very likely that you are spending more time at your desk and aren’t getting as much movement as before. Since you’re sitting down more and are sedentary, It’s crucial that you’re using the best posture while working.

In this post, we’ll look at different ways to optimize how you work, especially in relation to your posture.

Use ergonomic devices

The advantage of working in an office setup is that you’re usually working with an ergonomic office chair and work desk. You also have a separate space that’s just for your job.

Your home may not have these setups since the concept of working from home has only been normalized recently.

So, it’s important to add physical devices and furnishings that support your physical wellbeing, especially the correct posture for your spine and hands. Here’s what you might need:

• An ergonomic mouse that reduces the strain on your hand
• An office chair specially made to support sitting for long periods of time
• Blue-light glasses to prevent the glare of the screen from harming your eyes
• A standing desk as an alternative to sitting the entire time you work
• Foldable tables if you’re working on your bed or sofa

Having the right devices in place can do a lot for your day-to-day comfort and for your mobility in the long run. Opt for the right furnishing or device to ensure that you prevent any strain on your body.

Practice the right posture

While working, it’s important to sit correctly and position your body well so that you’re comfortable. Here’s how you can sit better while typing at a desk:

• Sit tall and with an erect back that’s not strained. Adjust the chair’s height so that your lower back is supported and so that your knee is slightly below the hips
• Your shoulders should be rolled back and down and held in a relaxed position
• Make sure that your chair supports your back
• Keep your computer or laptop at eye level
• Your elbows should be by your side while your arms are straight and parallel to the floor
• Let your feet rest on the floor
• Place your mouse close enough so that you’re not extending your arms too far ahead

A lot of these practices depend on having the right furniture and devices in place. However, you can make adjustments by using household objects to make yourself more comfortable.

Take breaks

One of the most important things you can do while working from home is to take a break from time to time. But this means moving around and doing some chore or physical activity, not browsing social media, or watching online videos.

People spend close to 16 hours a week watching videos. Working full-time in front of a screen while at home means that you need to take a real break from the screen.

Go for a walk outside in a safe place or take up meditation. A good break from work and the screen would be to do some breathing exercises or Yoga.

Yoga can be especially helpful because it strengthens your muscles while improving flexibility. It also incorporates breathing and meditative techniques, making it an immediate stress-buster while working at home.

Do seated exercises and stretches

When you’re working at home, there will be times when you can’t or don’t want to leave your desk. Maybe you have a lot of work or maybe you just don’t feel like it. In these cases, do some exercises and stretches while seated. It doesn’t take much time. Here are some seated exercises ideas:

• Do some arm circles
• Do neck rolls
• Tilt your head from side to side gently, getting your ear to reach your shoulder without too much strain
• Shrug your shoulders up to your ears and then release
• Extend one leg out in front of you and then flex your foot up and down
• Rotate your ankles

These are just some exercises you can do while seated at your desk. You can find more by looking up tons of awesome videos on platforms like YouTube. I would focus on neck and back stretches to keep your spine healthy.

Conclusion

Working remotely has a number of advantages. You can stop long commutes, you have greater flexibility and more time with your loved ones.

However, together with the current pandemic, we’re more isolated and sedentary. It’s essential to take precautions and safeguard your long-term health.

And you can do this in a few small and easy ways, including sitting well and using the right equipment. Use the suggestions given here and you’ll be happier both personally and professionally.