A good posture is your work BFF.
We’ve all had the odd aches and pains before. Whether it’s from pushing your body too hard at the gym or feeling under the weather, we often put our bodies through A LOT in our everyday lives.
Including working from home.
You wouldn’t think it, but sitting at your desk for 8+ hours a day isn’t what our bodies were designed for. Because of this more modern sedentary lifestyle, we’re putting our posture, spine and bodies in general at risk of developing some serious long-term discomfort.
Who would have thought the 9-5 could be so dangerous?
But don’t worry, we’ve put together a list of 9 of the best tips for improving your posture when you’re WFH, making it as safe and enjoyable as possible.
For more WFH tips and hybrid working tricks, why not download your free copy of our hybrid working brochure? There’s plenty in there that’ll make your hybrid working routine a dream come true - promise!
What’re the risks of bad posture when WFH?
1. Not having the right set-up
Working from your sofa or bed might feel great at the time, but your body won’t thank you for it after. Working from somewhere that doesn’t offer the support you need can lead to aches and pains later on.
2. Long periods of inactivity
When your commute is just a few steps from your bed to your desk, you can find yourself moving a lot less during the day. By not moving as much, you’re putting extra strain on your bones, your muscles deteriorate and your mental health suffers.
Read more: These 19 WFH habits will change your life
3. You’ll have a lower metabolic rate
When you move less when WFH, you’ll inadvertently lower your metabolic rate (the amount of energy your body needs to use whilst resting). This means you’re more likely to put on weight, which will in turn add extra strain onto your joints, bones and muscles.
4. Mental health issues
If you’ve got bad posture and move less every day, your aches and pains won’t fade over time. You’ll find yourself falling into bad habits, with eventual negative mental health effects that’ll become harder to shake if you don’t change up your routine.
Read more: 9 ways to support your hybrid workforce
5. Carpal tunnel syndrome
If you haven’t got a good WFH environment, you’ll likely suffer from carpal tunnel syndrome at some point during your career. This is a common neurological disorder that occurs when the nerve running from your forearm to the palm of your hand gets pinched or pressed. You might feel pain in your wrist or hand, as well as suffer from swelling fingers and weakness.
For more info, check out the NHS website.
Read more: Get to grips with hybrid working: learn from 8 of the biggest brands
9 tips for improving your posture whilst WFH
1. Adjust your screen height
To save yourself from hunching over and putting pressure on your spine and neck, make sure the top of your screen is at eye level. This will prevent you from having to hunch or stretch.
Try a monitor arm: If you’re using more than one screen, a monitor arm is a great way to ensure your screen is still at eye level. With adjustable height settings, you can make it just right for you.
2. Check your screen position
You don’t want to sit too close to your screen as this can impair your vision over time or cause you to stoop. Keep your screen at arm’s length from you to allow you to have optimum visual awareness.
Try a Bluetooth keyboard: With a rechargeable battery and lightweight design, save yourself from overstretching with this moveable Bluetooth keyboard.
3. Where are your feet?
If your feet dangle and aren’t flat on the floor when you’re sitting at your desk, this can add added pressure to your lumbar spine.
Try a footstool: If you can’t lower your chair any further, get a footstool to ensure your feet are always on a flat surface
4. Think about your forearms
To minimise any strain on your wrists or forearms (we’re looking at you, carpal tunnel syndrome), make sure your forearms are parallel to your desk.
Try a new mouse: Sleek. Modern. Compact. Our bright optical mouse would make a great addition to your hybrid working setup.
Or, how about an ergonomic mouse mat? Great for that extra wrist support.
5. A good chair is supportive
Keeping your posture upright and straight is key to minimising any issues when working at a desk for long hours. You want to try and minimise what’s commonly known as a ‘dowager’s hump’, which is caused by leaning forward and looking down for long periods. Be conscious of your shoulders and breath deep to keep your back nice and straight against your chair when working.
Try a new ergonomic chair: An ergonomic chair supports the natural ‘s’ shape of your spine to help minimise the amount of stress on it when sitting. You can easily adjust their height, positioning and tilt for a comfortable and safe way to desk work. Oh, and don’t forget the amazing lumbar support!
6. Think about your head
Also, keep your head upright. Don’t hunch or lean backwards as these movements add an extra strain to your neck.
Try looking around: Remember to move your head and neck every 20 minutes to minimise a stiff neck.
7. Move, move, move!
Sitting and being sedentary for long periods can be more detrimental to your health than smoking! A study was done that found that if you sat for more than 8 hours a day with no form of exercise, you’ve got a higher risk of dying similar to those that are obese or smoke. Remember to move as often as you can - at least getting up from your desk every hour.
Try setting an alarm: Having a ‘movement alarm’ set at different intervals throughout the day can help remind you to get up and move often.
Read more: Your hybrid working routine with Power a Life
8. Your desk height is super important
Again, try and minimise the amount you have to hunch or strain your neck upwards.
Try a standing desk: A standing desk allows you to adjust the height of your desk easily, as well as remove any long-term effects of sitting down for too long. They’re super amazing for your posture!
9. If you’re working from a laptop…
We know it can be a lot harder to keep your posture good when you’re working from a laptop. Purchase a laptop stand or raise it up on some books (without forgetting a USB keyboard to save your arms!) to ensure the top of the screen is at eye level.
Try a laptop stand: A adjustable laptop stand is a great accessory to have when WFH.
Read more: Have you got your hybrid working toolkit sorted?
Merch with you in mind
If you’re looking for merch that’ll be as comfortable with your brand as a new ergonomic chair, don’t miss out on all our hybrid working favourites. From bags that’ll help you move all your stuff from the office and back to excellent products that’ll keep your desk tidy, we’ve got everything you need to make your hybrid working routine the best one yet.
Download your very own hybrid working brochure now, or chat with one of our merchandise consultants today.
