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Working From Home: Tips For Improving Posture

Updated: Jun 23, 2021

By Marissa Wolfson, PTA CFMT, Physical Therapist at Riser Physical Medicine

Struggling with the work from home slump?

And we don't just mean emotionally. In the new found WFH life, we may find ourselves struggling even more with our posture.

Back to back Zoom meetings as we melt into the couch - or staring at the computer at a makeshift desk for hours. Starting to sound familiar?

No worries though, here's some tips for improving your posture.

What is good posture?

At Riser Physical Medicine, a therapy & rehab clinic in NYC, our patients often ask us about correct posture because many of our physical therapy patients work from home.

Generally, a good seated posture includes the feet flat on the ground, directly underneath the knees.

The legs form 90 degree angles with your butt on the chair and your knees point out directly straight from your hips.

Where should the computer be?

If a standing desk is available, that is always a great option that you can switch back and forth to.

We don't recommend sitting for hours. However, we understand that a standing desk is not always available.

If you do sit while working, you want the computer screen to be at eye level.

If you're using a laptop, we recommend purchasing a laptop stand, external keyboard, and external mouse.

If using a mouse, you want to keep the mouse close to you and create a 90 degree angle with your elbows.

Some tips to combat the slump

  1. Get up and walk around every 15-20 minutes, when possible

  2. Get adequate lumbar support, even if that means placing a rolled towel or pillow in the lower part of your back

  3. Invest in an adjustable chair so you can create that 90 degree angle of knees and hips, as well as having feet flat on the floor

  4. Try to resist the urge to cross your legs for extended periods of time when sitting

  5. Avoid the couch, but if the couch is a must, think about that upright posture and placement of butt, hips and knees

  6. Don’t forget to get up and exercise and stretch often

If your shoulders feel tired, roll them back and down.

Take a deep breath and keep up the good work. There is a light at the end of this crazy WFH tunnel.

If you feel pain from bad posture, feel free to call us at 646-661-2181 to schedule an in-person or virtual appointment. Or click here to book an appointment online.


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