Postures while Working from Home

We all have been practicing working from home for two years, so have you noticed any aches that may be related to your back or neck?

A few of these aches and pains could be the alteration in your posture when you shift from an office workstation to working from home. Perhaps you’re spending more time on the couch with your computer than you are at a desk. It may be more convenient for you to do your job chores while sitting in your bed or on the floor. Your body and how it operates are affected by variations in sitting position and exercise levels.

So, below are a few tips to keep your posture right. But before that let’s have a look at why is it important to keep your posture perfect.

Many of us shift and alter our positions when working from home, from the sofa to the bed, and other places in the house, depending on our comfort zones. As we avoid keeping a single posture while sitting in front of our gadgets, this can lead to sudden headaches, back difficulties, and other problems.

–        Avoid using your computer while sitting or reclining on your couch or bed.

–        Sitting for more than an hour at a time is not recommended. Every hour of sitting, take a 10-minute break.

–        Make sure you’re sitting in a comfy chair that helps you to maintain excellent posture.

–        You can also use a hands-free gadget to minimize straining your neck during extended phone talks.

–        Stay Hydrated.

–        Use a Cushion to maintain posture.

–        The head should be at least an arm’s length away from the device screen.

In addition to this, there are various exercises you can try to keep your body strong.

Mentioning some exercises below that you can try:

Cat-Cow:

Your spine is stretched and massaged by a cat-cow exercise. It also promotes blood circulation while relieving stress within the chest, shoulders, and neck. 

High Plank:

The high plank stance strengthens your shoulders, glutes, and hamstrings while relieving pain and stiffness throughout your body. It also aids in the development of core and back strength, both of which are essential for correct posture.

 Isometric Rows:

This exercise aids in the relief of pain and stiffness caused by prolonged sitting. Isometric pulls strengthen your shoulder, arm, and back muscles, allowing you to stay in proper posture.

Glute Squeezes:

This workout strengthens and activates your glutes while also providing relief from lower back discomfort. It also improves hip and pelvic function and alignment, resulting in better posture.

Down Facing Dog:

This is a forward bend that may be utilized to balance your body in a relaxed position. The downward-facing dog stance relieves back discomfort while increasing and stabilizing the muscles in your back. It helps to improve posture when done regularly.