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Working from home has become standard practice for many of us, but if you are working from home, you may also have noticed a deterioration in your posture or back pain. Many of us are working without a set desk space and without the ergonomic seating that the office usually provides.

Bad posture while we work can cause massive issues for our back and our neck. Not only can bad posture make our day uncomfortable, but it can cause us long term pain and medical problems. It is important that you look after your posture to prevent injury and strain, whether you are working at a desk or not.

The longer we let poor posture continue, the worse our problems can get.

Interestingly, with more people than ever working and spending increased amounts of time at home, many products to support posture, neck and back health have emerged, ranging from beanbags for console games, playing in their leisure time to stand up desks for people looking to sit less when working from home.

So, what can you do to improve your posture and help prevent back pain while working from home?

Improving Your Health Through Good Posture

Maintaining and working on improved and better posture can benefit you and your health in more ways than you may expect. Here are some simple ways to improve your posture while working from home.

Pay attention to your body’s signals – Wherever you are having to work, be it a desk, sofa, bed or table, it is important to listen to what your body tells you. If you start to feel strain or discomfort, your body is telling you something is not right. You need to adjust your position or change your work set up.

Invest in your body – Some things are worth investing in, and your body and your comfort is one of those things. Investing in a desk and ergonomic chair can be a great choice. You spend a large portion of your life at your desk so invest in a chair that keeps you comfortable and works for your back. You will be thanking yourself in years to come.

Take regular breaks – Being in any one spot for too long can be bad for your posture.  Make sure that you are taking regular breaks, at least once an hour. Get up to get a drink or go to the bathroom, just make sure that you are not sitting for hours at a time. Taking breaks will also remind you to reset your working position when you sit back down, making sure you’re in the perfect position to work.

Stretch and exercise – Make sure that as you work you make time to stretch and move your body. Loosen your muscles and reset your body. Regular stretching will make you feel better and help your body to stay loose and flexible.

Use a phone headset – Never use your shoulder to hold your phone against your ear, it can be terrible for your back and neck. If 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. If not, invest in a headset so that you take calls hands free.

Take your calls standing up – A phone call can be a great break from sitting at your desk. Whenever you need to take a call, take a walk as well. Not only will this make your phone calls more enjoyable but it’s a great chance to stretch your legs.

Stay hydrated – Keep a large bottle or glass of water by your desk. Not only is being well hydrated great for your body, but it will be a little regular reminder to get up. Whether you need to use the bathroom or refill your water, being well hydrated will keep you on the move.

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