How To Prevent Poor Posture When Working From Home

Because of the pandemic, it's safe to assume that people work from home now more than ever. Even some people who have never worked remotely want to negotiate a permanent work-from-home arrangement because there are many benefits to working from home instead of traveling to an office. Some of those advantages include not having to worry about transportation, being able to sleep later than you would if you were commuting to an in-person job, possibly being able to put less effort into your appearance, and having more time to yourself after your workday ends. But, as ideal as these perks may be, working from home still has its disadvantages.


Some of the downsides of working from home include being less likely to make friends at work, having less access to change of scenery, potentially having a higher risk of thinking about work when you're trying to relax at home, and more possibilities of distractions from family, roommates, neighbors, or pets. Plus, working from home can negatively affect your posture. But we have some tips to prevent that from happening.

Sit up straight at your desk and avoid slouching

Bad posture in your work chair can lead to discomfort, even when you're not working. So, try not to slouch, even when you're tired or having a frustrating day in your at-home office. Having this droopy, tired position at your desk might hurt your back and neck (via SpineUniverse), so if you feel your body starting to slouch, make an effort to snap yourself out of it and straighten your back, neck, and limbs. As annoying as that sounds, your body will thank you later because you won't face the painful results of poor desk posture. Even if slouching feels more comfortable in the moment, you won't feel so good in the long term if it becomes a habit.


According to Body Fix Exercises on YouTube, there are many ways to improve your posture while working at your desk. To start, you should sit with the back of your body against the work chair, and avoid using a chair that's too large. Additionally, your knees should stay at a 90-degree angle, your feet should be on the floor, and your wrists should be straight. And don't turn your neck too much!

Take regular breaks to stand up and stretch

Breaks are still important if you work from home, and getting out of your work chair from time to time is crucial. Some issues that can come from sitting in your chair all day without getting up are higher blood pressure or blood sugar, gaining weight, potentially dangerous levels of cholesterol, cancer, or heart problems, per Mayo Clinic. So, anyone hoping to protect their health and body should get up and take a walk during break time — whether you walk to a different room or take a brief stroll around the block. Even if you don't really want to get up, you'll be making a good choice for your body in the long run by getting out of the chair.


Stretching is an excellent way to spend a brief break from your laptop, as you'll be improving your posture and giving your body a break from sitting. TikTok user @brittney.duarte shared a video explaining how to do a few different easy, fast stretches. For one of those stretches, simply stand straight, lift your arms, and put your hands together. Next, bend your body to the side, then back to the middle, then the other side, then the middle once again. After that, you should release your arms while looking up and bending your elbows with your arms facing up. Lastly, reach back up and let your arms down. Doesn't that feel better already?

Consider adopting a standing desk or under-desk treadmill

This idea won't be everyone's cup of tea, but if you'd rather stand up straight than sit in a chair while working, a standing desk may be perfect for you. These desks designed for standing up rather than sitting down while working can help you maintain a healthy weight, have healthier levels of blood sugar, prevent heart issues, and help your back feel better, according to Healthline. Therefore, investing in a standing desk (and standing up straight while you use it) can significantly improve your posture and health.


Moreover, if you're super serious about wanting a work-from-home setup that will keep you healthy, you should look into an under-desk treadmill, which allows you to walk on a mini-treadmill under your desk as you work. In addition to helping with your posture, some advantages of using one of these modern setups include relieving work-related stress, helping you lose weight, and keeping your bones healthy, per LifeSpan Fitness. So, instead of paying for a gym membership to walk on a traditional treadmill after work, why not get the best of both worlds and walk on an under-desk treadmill to exercise while you get your work tasks done?

Take a yoga or pilates class when you're not at work

Taking a yoga class is an excellent way to improve your posture, as this soothing form of exercise is famous for helping just that. "Yoga can be beneficial for anyone seeking to improve posture because so many of the poses build core strength which is crucial to finding healthy spinal alignment," Kerry Maiorca, Board Chair of Yoga Alliance and the owner of a yoga studio, told Live Science. "The mindful practice of yoga also enhances self-awareness, and that can make it easier to notice when you're slumping in your chair or jutting your head forward while using a device," she added. Thus, everyone who works from home should consider getting up early and starting their day with some yoga or unwinding at a yoga course after work to relax and improve their posture.


Another exercise that's super helpful for improving posture is pilates. According to Premium Pilates & Fitness, this type of exercise helps people with their posture because it helps them develop a stronger core, become more flexible, and achieve better balance. Originally, pilates was meant to help dancers and soldiers, but now people of all occupations and lifestyles enjoy the exercise, according to Total Fitness, so you should think about trying it.

Talk to a chiropractor about your issues

If you've tried everything and still find yourself struggling with your posture — perhaps your back or your body hurts — you should look into seeing a chiropractor. These medical professionals focus on everything neuromusculoskeletal, helping your body feel more comfortable without having you take medicine, per WebMD. So, if you've tried sitting better, stretches, a different desk, and yoga or pilates, and you still think you're experiencing posture-related pain, but want to find a solution that doesn't involve medicine, a chiropractor will likely be able to help you.


Visiting a chiropractor can help you feel better if you have a sore back or neck, reduce tension-related headaches, help figure out how to finally fix your poor posture based on your lifestyle and habits, and they can be extra helpful if you're an athlete who's been injured (via Healthline). Therefore, a chiropractor can help you get to the bottom of your pain and posture issues without making you take medicine. Ultimately, it can only help you to see a chiropractor if you experience pain-related to posture issues.