If you work from home, adaptability is crucial to maintaining healthy habits and proper posture.Unlike ergonomically designed office environments, working from home can be challenging for your body, especially if you haven't created a proper workspace. Poor posture puts pressure on the joints and muscles of the spine, leading to tension, fatigue, and pain. Additionally, long hours in front of the computer limit opportunities for movement, negatively affecting your overall health.
This article will provide you tips and recommendations practices to relieve physical discomfort and optimize your posture while working from home. Read on and transform your workspace in a healthier and more productive area.
Why it's essential to take care of your posture when working from home
Teleworking has increased the amount of time we spend sitting in front of a screen, which, combined with incorrect habits such as working from the sofa or bed, can become a trigger for muscle pain, stiffness and, in the long term, chronic health problems.
The main conditions resulting from poor posture include:
- Chronic back and neck pain.
- Muscle stiffness and tension.
- Discomfort in shoulders and wrists due to repetitive movements.
- Eye strain and headaches.
Maintaining a correct posture not only helps prevent these conditions, but also improves your productivity and general well-beingWorking from home should not be synonymous with neglecting your physical health.
Essential elements for a healthy workspace
To avoid discomfort and improve your posture, it is essential to design a workspace ergonomic. Here are the key elements that cannot be missing:
1. Invest in a good chair
An ergonomic office chair is essentialIt should allow you to sit up straight and provide lumbar support. Look for adjustable models that fit your height and natural posture. If you don't have access to an ergonomic chair, use cushions to improve support in the lumbar area.
2. Adjust the height of your monitor
Position your screen so that the top edge is at eye level. If you use a laptop, use a support to raise it and connect an external keyboard and mouse. This will prevent you from bending your neck forward, reducing neck pain.
3. Proper lighting
Avoid reflections and shadows on your screenNatural light is ideal, but if it's not enough, opt for desk lamps that directly illuminate your work area without causing glare.
4. Organize your desk
Keep all the elements at hand that you use frequently (mouse, keyboard, documents, etc.) to avoid stretching yourself unnecessarily. A table at the right height is also crucial; your elbows should form a 90° angle while typing.
Healthy habits to complement good posture
Even with an ergonomic space, it is essential to adopt habits that minimize the negative effects of sitting for long hours. Here are some recommendations:
1. Rest and move regularly
Get up at least once every hour to walk around, stretch your legs, or do mobility exercises. This will improve your circulation and reduce muscle stiffness.
2. Practice specific exercises
Integrate stretching and strengthening exercises in your daily routine is key. Some useful exercises include:
- Neck Stretches: Gently turn your head to both sides and hold for 15 seconds.
- Chest Stretch: Place one hand on a wall and slowly rotate your torso in the opposite direction.
- Spinal rotation: Sit up straight, rotate your upper body to one side, keeping your legs fixed.
3. Strengthens the core
Un strong core stabilize your body and improve your posture. Consider exercises such as planks or hypopressives to strengthen this area. Learn how to perform them correctly in Our article on hypopressives.
Warning signs: When to see a specialist?
If, despite following the above recommendations, you experience persistent pain or frequent discomfort, it is advisable to consult a physiotherapist. Some warning signs include:
- Acute pain in the lumbar or cervical area.
- Tingling or numbness in extremities.
- Recurrent headaches related to muscle tension.
A physiotherapist can offer you personalized treatments and specific exercises to relieve your discomfort and correct postural imbalances.
Working from home doesn't have to be detrimental to your health. With a suitable workspace, healthy habits and regular exercise, you can significantly improve your quality of life and avoid long-term postural problems. Prioritise your physical well-being and make your workday a healthier and more bearable experience.