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How do you maintain good posture when working remotely?

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Working remotely has many benefits, such as flexibility, convenience, and autonomy. However, it also poses some challenges for your posture, which can affect your health, productivity, and communication. Poor posture can lead to back pain, neck strain, headaches, fatigue, and reduced confidence. On the other hand, good posture can help you breathe better, focus more, and convey a positive and professional image. In this article, we will share some tips on how to maintain good posture when working remotely.

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Teresa "Michelle" E.

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1 Choose a suitable workspace

The first step to improve your posture is to choose a suitable workspace that supports your body and your work. Ideally, you should have a dedicated desk and chair that are ergonomic and adjustable. Avoid working from your couch, bed, or floor, as these can cause you to slump, hunch, or twist your spine. If you don't have a proper desk or chair, you can use pillows, cushions, or books to create a comfortable and stable surface and support your back and neck.

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Teresa "Michelle" E.

Engineer
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In addition, ensure that the lighting in the area selected is appropriate to help ensure eye health. In addition, the temperature of your setting is comfortable to ensure the work day isn't uncomfortable. We often forget that, in most work office environments, these two items have already been pre-set and it's not something we often think, or worry about. But having either of these in an uncomfortable, or a physically stressful situation will make working from home uncomfortable, and take away your attention to work.

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2 Adjust your screen and keyboard

The second step is to adjust your screen and keyboard to the right height and distance. Your screen should be at eye level, so you don't have to tilt your head up or down. Your keyboard should be close enough to your body, so you don't have to reach or strain your arms. You can use a laptop stand, a monitor riser, or a wireless keyboard and mouse to achieve this. Make sure your screen is also bright enough and glare-free, so you don't have to squint or strain your eyes.

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3 Align your body and head

The third step is to align your body and head in a neutral and balanced position. Your ears should be over your shoulders, your shoulders over your hips, and your hips over your knees. Your feet should be flat on the floor or on a footrest. Your elbows should be at a 90-degree angle and close to your sides. Your wrists should be straight and not bent or twisted. Your chin should be slightly tucked in and not jutting out. You can use a mirror, a camera, or a friend to check your alignment and correct any deviations.

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4 Move and stretch regularly

The fourth step is to move and stretch regularly throughout the day. Sitting for long periods can cause your muscles to tighten and your joints to stiffen. Moving and stretching can help you release tension, improve circulation, and prevent stiffness and pain. You can set a timer or use an app to remind you to take a break every 20 to 30 minutes. You can also do some simple exercises, such as shoulder rolls, neck rotations, back twists, and leg extensions, to keep your body flexible and relaxed.

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Teresa "Michelle" E.

Engineer
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Something many people take advantage of while working from home, is working in their normal clothes, which is okay in various situations. But one thing we don't consider is that ensuring that we are getting up, moving, and stretching regularly should be part of a process we do in every day work, either at home or in office. Having said that, the way we dress when working from home can make it "too comfortable" making us unconsciously forgetting to get up and move. Consider what you are wearing when working from home to help trigger this reminder!

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5 Breathe deeply and relax

The fifth step is to breathe deeply and relax your mind and body. Breathing deeply can help you oxygenate your blood, lower your stress levels, and calm your nervous system. Relaxing can help you reduce anxiety, tension, and fatigue, which can affect your posture and communication. You can practice some breathing techniques, such as diaphragmatic breathing, box breathing, or 4-7-8 breathing, to regulate your breath and relax your muscles. You can also use some relaxation methods, such as meditation, mindfulness, or music, to soothe your mind and emotions.

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6 Communicate with confidence and clarity

The sixth step is to communicate with confidence and clarity when working remotely. Your posture can influence how you speak and how others perceive you. Good posture can help you project your voice, articulate your words, and express your ideas. It can also help you convey a positive and professional image, which can enhance your credibility, rapport, and influence. When communicating remotely, you should also pay attention to your eye contact, facial expressions, gestures, and tone of voice, as these can also affect your message and impression.

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Teresa "Michelle" E.

Engineer
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Think of it as being "too comfortable" working from home. We often forget we're still in a professional environment even though we are at home. Don't let yourself become too comfortable in a setting that can transition your personal attitude into your professional attitude, and demeanor.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How do you maintain good posture when working remotely?

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1 Choose a suitable workspace

2 Adjust your screen and keyboard

3 Align your body and head

4 Move and stretch regularly

5 Breathe deeply and relax

6 Communicate with confidence and clarity

7 Here’s what else to consider

Professional Communication

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