More of us than ever have been working from home, and in many ways, it appears that these changes are here to stay. 

One of the more unexpected ways that working from home will impact is something that probably slips your mind: Our desk posture. Your work from home posture can have a huge impact on your overall health and comfort levels, and it is vital that you take the necessary precautions to ensure that you are using the optimal desk posture. This begs an important question: How do I do this with or without a desk? 

With a Desk

Most of us prefer working at a desk when we work, even if we are working from home. You should ensure that your desk is optimized in a way to protect your posture and body. This means:

• Your feet should easily be able to be flat on the ground.
• The monitor should be at eye level and an arms length away
• Keyboard and mouse should be close to the body and below the level of your elbows
• Your hips should be above your knees.
• Your back should be straight against the back of the chair.

Without a Desk

Many have taken working from home to mean that they can skip a desk and simply sit wherever works best for them, be it at a table, couch, their bed, or more. 

Working on a laptop from a couch or bed for extended periods of time can lead to a variety of issues. These include carpal tunnel syndrome, pain in your back, headaches, stiff muscles, and more. Below are a few tips to keep in mind to keep pain at bay if you are not working at a desk.

• Make sure you keep a neutral spine.
• Keep elbows above hands when using a computer or laptop.
• The screen should be eye level.
• Place a firm cushion or folded towel under your backside to lift your hips, making sitting more comfortable.

Chiropractic Recommendations

• Consider a standing desk. A standing desk can help protect your work from home posture by being designed in an ergonomic way. This can keep your wrists, back and neck in the proper alignment, thus reducing any pain that you may experience while working from home. Not to mention you burn more calories while standing than sitting.
• “20/20/20” breaks. For every 20 minutes looking at a screen, you should spend 20 seconds looking at something else that is 20 feet away.
• Core and back exercises. A strong core and back benefit each other and are essential to a strong spine and proper posture.
• Take microbreaks every 45-60 minutes

If you do find that you are in pain while working from home, consider seeing a chiropractor. A chiropractor can help adjust any issues in your body and may be able to make recommendations about postural changes you can make to correct your desk posture. This can help optimize your health and ensure that you are working with minimal discomfort. Give us a call at (415) 521-3073 or book your appointment now!