If you’re working or studying from home right now, here are a few smart posture tips to help you avoid the strain and pain that can come with bad posture.Since the start of the pandemic and the resulting lockdown measures in early 2020, many of us have made the switch to remote working and learning. And of course, not all of us have a dedicated work or study area set up in our home spaces.

Kitchen tables, couches and even beds have become common spots for at-home work and study; but this leads to posture problems, which can cause long-lasting discomfort, aches and pains.

Protect Yourself from Muscle Strain, Headaches and Fatigue

Research shows that people working from home don’t get up and move around as much as those working in an office.¹ Lengthy periods spent sitting in one position – not to mention prolonged screen exposure – impact your physical and mental health. Muscular strain, headaches and fatigue are all common complaints for those working at home.¹

Ten Posture Tips to Prevent Pain and Strain

Follow these tips for a healthier, happier home study or work routine.^2,3,4

(Note: Ideally, you should try to work at a desk or table. If this isn’t possible, you can still use the tips below to prevent strain and discomfort.)

1. Keep your shoulders back and down; they should feel relaxed, but not hunched over and not raised up towards your ears.
2. If you’re working on a laptop, keep your head about arm’s length away from your screen.
3. Try to keep your head, neck and torso in a straight vertical line.
4. Sit with your knees at the same height as your hips, or slightly lower.
5. Support your feet, placing them flat on the floor or on a footstool.
6. Avoid positions that put pressure on your back, neck or knees.
7. Place a small cushion or rolled-up towel behind you to support your lower back.
8. Distribute your weight evenly; don’t lean or twist to one side.
9. When working on a laptop, tablet or phone, look down with your eyes rather than tilting your neck and head down to see the screen.
10. Take regular short breaks away from your laptop or notes. Use these breaks to stretch, release tension in your muscles and reset your posture. (Hint: Try some of these great daily stretches for office workers, recommended by Mayo Clinic.)

• Bonus tip: Drink plenty of water throughout the day. This will keep you hydrated, and encourage you to take regular water refill/bathroom breaks.

Look after your physical health while you’re working or studying at home, and remember to rest regularly and socialise safely, to help boost your mental and emotional health as well.

1. Xiao Y, Becerik-Gerber B, Lucas G, et al. Impacts of working from home during Covid-19 pandemic on physical and mental well-being of office workstation users. J Occup Environ Med. 2021 Mar; 63(3): 181–190. Published online 2020 Nov 23. doi: 10.1097/JOM.0000000000002097
2. Cinkay J. 8 Tips for better posture when you don’t have a desk. Hospital for Special Surgery. 2020. https://www.hss.edu/article_work-from-home-sitting-posture.asp
3. Rochford L. Adjustments & Stretches to Alleviate “Working from Home” Pain. Performance Therapies. 2020. https://ptforhealth.com/sitting-posture-working-from-home/
4. Coronavirus – ergonomics tips for working at home. System Concepts. https://www.system-concepts.com/insights/coronavirus-ergonomics-tips-for-working-at-home/
5. Office stretches. Mayo Clinic. 2019. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/stretching/sls-20076525