Nicole sat down with doctor of physical therapy, Addison McCabe, to get her best hacks for fixing your Work From Home Posture. Back pain is one of the most common reasons for doctor’s visits (behind skin problems and joint issues). 50% of working people complain of back pain every year and women tend to have more back pain than men! With so many people working from home due to the pandemic it is no wonder Addison has seen an increase in back pain reports at her clinic in Tampa, Florida.
This problem sound familiar? Check out Addison’s top 5 tips for creating an ergonomic workspace and fixing your WFH posture at home or on the go.
#1 Computer Should be Eye-Level
The top bar of your computer screen should be at eye level. Use books to prop it up, if needed. This will keep your neck neutral.
#2 Elbows at 90 degrees
Sit with your elbows at a 90-degree angle to keep your shoulders back and down.
#3 Lumbar Support
Is your chair lacking some serious support? Before you go out and buy a new chair, try this trick. Use a rolled bath towel or small pillow and place it in the hollow of your lower spine to provide lumbar support.
#4 Feet to The Floor
To distribute your body weight evenly, sit with your knees bent at a right angle and your feet flat on the floor. This may mean losing the heels, breaking that bad habit of crossing your legs, or finding a foot rest if your feet don’t quite reach.
#5 Make a Reminder
Remind yourself! Make a post-it note (POSTURE, BETCH!) and keep it nearby to remind yourself to sit properly and adjust your workspace for optimum WFH posture.
Sup, Babe? Squad