By Chris Mut, CEO of nerdytec UG, an innovative lap desk producer
Bad posture can affect more than just your physical health. Working from home — potentially for the first time last year — saw many of us balancing laptops on books, trying to find just the right angle to keep our necks straight and Zoom backgrounds presentable.
While back pain and spine curvature are common problems of such ergonomic challenges, disrupted sleep patterns, poor digestion, and a lack of motivation can also feature as unexpected results. Bad posture is linked with higher stress levels. It’s no wonder that between keeping up with coworkers and precariously balanced laptops, working from home has been cited as one of the largest contributors to pandemic burnout.
However, people are quickly learning the benefit of investing in healthy and sustainable working environments. Now, 65 million Americans report a recent period of back pain which can translate to huge economic costs for both the individual and their employer. What’s more, back pain is the sixth most expensive condition to have in the US, taking around $12 billion a year from the economy in healthcare and indirect costs such as time off from work.
As with many healthcare solutions, preventative measures are best when possible. Equipment not fitted to your environment can make it hard to maintain a correct posture, especially when combined with long periods of computer use. The good news is, it’s not too late to correct your bad posture with some small adjustments.
If you’re thinking about working from home long-term or adopting a hybrid office/home working model, here are some top tips on how to prevent bad posture.
1. Sit symmetrically
A symmetrical position when sitting or standing will help you to correct your bad posture. Imagine a string pulling you up from the top of your head and feel your spine lengthen upwards. Sitting in a 90 degree posture with your shoulders back will help you to keep the position for longer.
2. Look ahead
Keeping your gaze straight ahead will prevent you from sinking or slouching. Frequent stretches of your neck and fingers as well as blinking your eyes are also good for maintaining the correct posture.
3. Pull your table tight
Pull your table close to help you sit upright as your hips are pressed back — or use a specifically designed laptop table if you are looking to work more comfortably from the couch, floor or bed. A fitted table combined with lower back support will help you find a comfortable position from which you can mindfully maintain good posture.
4. Straighten your legs
Not crossing your legs and keeping both feet flat on the floor are really simple and easy adjustments you can make to your working posture. This position is recommended to help reduce lengthy and chronic back pain.
5. Use armrests
Armrests help to create correct posture automatically as they naturally guide your body into position. There should be a 90-degree angle between your forearm and upper arm to ensure you are sitting as upright, straight, and symmetrically as possible.
6. Take a break
If you’re required to use your computer for extended periods, remember that taking short breaks is a fantastic way to reset both your body and mind. Regularly spaced breaks can help give you mental goals to work towards, as well as giving your eyes a chance to rest and allow your body to get some much-needed movement flowing through it again!
Upgrading your home office equipment to create a posture-positive environment is just one way you can overcome the ergonomic hazards of home working. A tailored home working environment can both improve health and save you money in the long run by not needing a doctor or chiropractor to ease any emerging aches and pains.
Investing in your home office environment and practicing good posture techniques can help your physical and mental wellbeing, meaning more time for you to focus on bigger goals such as growing your home business.
