Due to social distancing restrictions caused by the COVID-19 pandemic, many companies are temporarily calling for employees to maintain operations from home. Giving up an office chair for a workday spent on the couch, however, could lead to back pain, a stiff neck, and sore shoulders. Improving your posture while you work with the below tips can help to prevent these problems.

3 Ways to Improve Posture While Working From Home

1. Be Mindful of Screen Position

Putting a laptop on your lap forces you to look down. This places a lot of pressure on the neck and shoulder muscles. To minimize or eliminate the strain, invest in a laptop stand, and work at a table. The computer should be positioned so that the top of the screen is at eye level. You will look forward instead of down, which will help keep the neck and spine aligned. You can also place the laptop on books to raise the height. 

2. Take Breaks to Stretch

Sitting for long periods can lead to back pain, so don’t forget to get up and stretch periodically. Doing so will give muscle tissue a chance to realign, which will alleviate the strain from sitting in awkward positions. The cobra pose is a yoga position designed to improve posture by strengthening back muscles. On a yoga mat or carpeting, lie on your stomach with your legs extended as if you are about to do a push-up. While using your arms and back muscles to lift your upper body, pull the abdominal muscles inward toward your spine. 

3. Use a Chair With Back Support

So the spinal column is supported, use a chair with a tall back. Your hips should be as far back in the chair as possible, without the seat placing pressure on the back of your knees. Place a towel between the chair and your tailbone to support the lower back.

If you have neck or back pain, contact Marie Gonzales, L.Ac. in Nyack, NY. This licensed acupuncturist has over 20 years of experience providing natural treatments to address people’s back pain, asthma, migraines, and additional health concerns. Learn about the health and wellness services online and call (845) 398-1312 to schedule an appointment.