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Remote Working: 5 Top Tips For Better Posture

Published: Friday 29th May 2020

Good posture improves your blood flow, looks after your muscles, and helps your nerves to stay healthy – it’s a no-brainer that you should do all you can to make sure you have the best posture possible.

But incorrect remote working processes can lead to posture problems, problems that you can correct with a few simple changes to how you set up and use your workspace.

From setting your screen correctly to using voice recognition tools, below are five ways to give yourself better posture when you’re working remotely, following the coronavirus outbreak.

businesswoman touching massaging stiff neck to relieve pain in muscles after sedentary computer work in incorrect posture

1. Set Your Screen At The Correct Height

Your computer screen is one of the biggest threats to your posture. If it’s set just a few centimetres off then it’ll make you crane your neck up or down, something that can cause you long-term discomfort.

This is why you need to be sure it’s properly adjusted to suit your own requirements.

The ideal screen height is at eye level or just below this – once your screen is in position, you should look down slightly when observing it at its centre.

If your screen can’t be manually adjusted then an immediate solution to your problem is to improvise with something else — shoe boxes, for instance.

2. Support Your Back By Exercising

Slouching is one of the most common posture mistakes people make, and it’s easy to do when you’re working remotely.

Sit down now in your chair. If you’re slouching then straighten your back and sit upright.

There are also some great exercises that you can do to correct your posture and help change your natural sitting position, so that you don’t slouch anymore. There are two useful positions worth considering: glute bridges and planking.

Spend a couple of minutes before the start of each day doing these exercises and improve your posture naturally as a result.

Early morning workout. Happy couple running across the bridge. Living healthy lifestyle.

3. Take Regular Breaks

Sitting down for long periods of time is bad for you – it’s been linked to spinal issues, while some studies have associated it with an increased risk of developing type-2 diabetes.

The solution to sitting down for too long is to take regular breaks. There are a few useful techniques and tools to help with this.

The Pomodoro technique was developed by Francesco Cirillo and its principle is very simple. Split your work tasks up into 25-minute segments and take breaks after each one, with short breaks for the first few blocks and then a longer one.

All you need to do to put this technique into practice right away is to start timing your work and TomatoTimer is a great, free app that lets you do this. At each interval, get up from your desk, stretch, and have a quick walk around your house.

TAKE A BREAK Coffee Cup Concept

4. Use Speech Recognition Tools

While sitting down for long periods is bad for your posture, there is a plethora of technology available to let you work flexibly, fluidly, and free from home. Speech recognition tools are a useful tool to let you move around more freely whilst working.

Using this technology allows you to dictate your words, rather than sitting down and typing them. There are some excellent tools that allow you to work in this way. These are a few of the best options:

●      Google Voice Type

●      Apple Voice Control

●      Windows Speech Recognition

You don’t need any new equipment to put start using these tools. Your PC or laptop will almost certainly come with a microphone facility and if it doesn’t then your smartphone definitely will.

Couple talking and listening to smart speaker at home

5. Stop Holding Your Phone To Your Ear

One of the common observations of working from home is that people are making more phone calls. This is a natural side effect, as you are unable to have face-to-face conversations, and carrying them out over the phone is the solution for many.

Spending a lot of time on the phone eventually leads to neck strain, which in turn causes bad posture. There are a number of ways you can avoid this.

Firstly, you can use the speaker function on your phone. Secondly, and even better, is to simply use a hands-free set. Finally, my personal pick is using Alexa or another wireless speaker – this gives you total freedom in your home working setup.

The tips above will help improve your posture, each of which can be put into practice immediately and can be implemented for free. Put them into practice to improve your chances of having a better posture.

Author bio: Andy Boysan (BPharm) is the co-founder and superintendent pharmacist of The Independent Pharmacy, one of the UK’s leading independent online pharmacies offering healthcare and treatment advice. 

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