Here’s some helpful advice for all those working at home right now from our own Chelsea Lester, LPTA, 3DMAPS, CAFS Physical Therapist Assistant.
How can you maintain that positive upright posture during those long work hours at your desk? Practice neutral posture! Here are some tips to help you do it:
- Keep your computer monitor at eye level so your head doesn’t tilt, reducing that forward head posture many of us tend to get over time (you may have to modify using books or a box for proper positioning level of the computer).
- Try to pull your shoulders back and keep your midback flat against the chair.
- Rest your feet flat on the ground—no crossing ankles or legs (adjusting your chair, if possible may be required, or placing books or a wooden box under your feet may help achieve the proper height and angle of your knees).
- Keep elbows comfortably bent at approximately 90-100*.
- Use a lumbar support tool to help keep your upper back straight and prevent slouching (using a rolled-up towel or small soft bolster roll may help achieve proper anterior pelvic tilt and lumbar position to reduce the nagging low back pain many feel by the end of the day).
**It is also encouraged to stand up every 30-45min and walk around to relieve your low back of the seated position.**