Is your home office ruining your posture?

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Employees know Poor posture may cause back and shoulder pain. Hatfield Practice

Due to the pandemic more of us than ever are now working from home and that’s bad news for back health. Poor posture from slouching can put pressure on the vertebrae and contribute to overworked muscles. Whether you’re working from your home office or returning to the office, maintaining a healthy posture can prevent back and neck pain to ensure we keep that all-important focus.


  • 80% of people experience low back pain throughout their lives 
  • Lower back pain is the leading cause of disability worldwide
  • 70% of us say we are experiencing more aches & pains since working from home 

Make posture a priority

Arms: Keep your wrists relaxed and keep your mouse close enough that you don’t need to stretch to reach it. Ideally, your elbows should be at a 90-degree angle and aligned with your wrists. An office chair with carefully adjusted arms will help here.

Spine: Adjust your chairs backrest height and tilt to support your lumbar area (lower back). > Tip: Roll up a towel and place it behind your lower back for additional support or purchase lumbar support from the Clinic’s reception area.

Legs: Adjust your chair height so that your thighs fit comfortably under the desk and are parallel to the floor. Your feet should fit comfortably on the floor, use a footrest if necessary.

Eye line: Adjust your screen’s distance and height. Ideally, the top of the monitor should be at eye level. > Tip: Stack your laptop on top of a few heavy books or purchase a stand from your local retailer.

“What else can I do?”

Take breaks: We’d recommend moving every 30 minutes as a minimum. Whether going for a walk on your lunch, refilling your water bottle or a simple five-minute exercise to stretch will help you in the long term back health, boost concentration and promote good health. Tip: Schedule a timer on your phone at regular intervals to remind you to move and keep hydrated

Invest in your home office equipment: This doesn’t have to break the bank. Laptop stands and home office chairs can be purchased for great prices across the web. Compare prices with multiple retailers and be sure to check the reviews. Reach out to us via [email protected] for our personal favourites. Tip: Reach out to your employer and ask for help in sourcing new equipment for you – your safety is paramount and often they will pay!

See also  7 more reasons to try Acupuncture at the Hatfield Practice

Listen to your body: Pay attention to pain. Protect your body. If you can feel pain, take that as a signal and your set up isn’t working for you. If you’d like any advice or to discuss any pain you might be experiencing, please contact our friendly team on 01707 888229


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