The temptation to slouch is hard to resist when you’re working an 8-hour day from home. Here are some tips from our expert therapist on how to correct your posture and save yourself from some serious back pain!
The right way to sit:
Sit upright with your back against the chair and keep your hips, knees, and ankles at a 90° angle. Keep your shoulders relaxed but not drooping. Don’t twist! Make sure your screen is directly in front of you so that you don’t have to turn to see it.
- Roll up a bath towel into a firm log shape and place it in the small of your back. This will help maintain your back’s natural curve and prevent you from slouching. You can of course use a lumbar roll if you have one.
- Keep your screen at eye-level. You should not have to look down or up in order to see it. If you are using a laptop while sitting on a couch for example, place a pillow on your lap and your computer on top of it so that it is raised to eye level.
- Move your station towards you rather than leaning forward in order to see it better. The goal is to maintain that upright position, so don’t be afraid to move your laptop a bit closer if you need to!
Some exercises you can do to reverse bad posture:
- Chin tucks/extensions
- Roll your shoulder back. Tuck your chin inwards and slowly push your head in towards your neck. Then tilt your head back and extend.
- Shoulder blade squeezes
- Roll your shoulders back and squeeze them together as though you are trying to hold a pencil between your shoulder blades.
Happy sitting!
*Click images for sources