Tricks to Maintain Good Sitting Posture

Appropriate Sitting Posture

By: Michelle Zaffuto, PT, DPT.

Tricks to Maintain Good Sitting Posture While Working From Home

With the COVID-19 Pandemic “Stay at Home” guidelines, many of us are working from home until further notice. Working 8+ hours on the computer while sitting in a chair can significantly impact posture and increase lower back pain, neck pain, as well as increase the frequency and duration of headaches. It is important to develop good posture when working from home, this will help alleviate pain and promote an active lifestyle without discomfort. 

4 Tips to Remember:

  1. Keep your hips and knees at a 90 degree angle with the floor and make sure that your feet are securely on the ground.
    • Pro Tip: If your feet just don’t touch the floor, grab a stool and place it underneath your feet to ensure that your hips and knees are in proper alignment
  2. Keep  your computer screen level with your eyes and an arm’s length distance from you to avoid excessive eye strain and headaches.
    • Pro Tip: If you are working on a laptop, you can place it on a stand or some books in order to maintain the height at eye level
  3. Keeping your wrists in neutral and in line with elbows will take pressure off of the wrists and fingers which can reduce symptoms of carpal tunnel syndrome and tennis elbow
    • Pro Tip: Stretch out your wrists every 1-2 hours to reduce stiffness and further pain.
  4. Take breaks!
    • Pro Tip: Walk around every 1-2 hours, do some jumping jacks, and if you absolutely cannot take a standing break be sure to look away from your screen and stretch for at least 20-30 seconds.

Reminder: If you are experiencing low back pain, neck pain, or headaches and would like to prevent such pain in the future, physical therapists can perform a full postural assessment and provide exercises that will relieve pain and bring you back to the lifestyle you enjoy. 

Note: Assessments can be completed through online services.