How to Improve Your Posture While working From Home

The coronavirus outbreak has left many people transitioning from working in an office to working from home. For many of these people, working remotely is brand new, and they don’t have adequate office equipment. 

Your new workspace might be a dining room table, coffee table or even a bed. Did you know that working from these spots might leave you to develop a bad posture? The chiropractor west Omaha professional is here to share how to prevent bad posture at a computer while working from home. 

Why is having a good posture important?

Good posture means that your spine is neutral, and the muscles around your spine are balanced. Having improper posture can lead to lower back pain, headaches and low levels of energy. 

To have good posture while sitting, you need to make sure your feet are touching the ground. Your back should be as straight as possible. Then, your shoulders are back and relaxed. 

Why can working from home ruin your posture?

In your regular office, you probably have an adequate desktop, desk and chair. These pieces of office furniture are designed to support your back for long periods. 

While working from home, your new office equipment might be a coffee table, sofa and laptop. These new working conditions can lead you to hunching over and with no back support for eight hours or more. 

In fact, professionals have found that working on a laptop without external equipment can increase your chances of developing neck and back pain. 

How to maintain a good posture while working from home

Set up a workspace

The first step on how to prevent bad posture at a computer is by creating a proper workspace. Set up a space that allows you to keep your body at a 90-degree angle. 

Find a flat surface where you can set your laptop and a chair with back support. You want to choose a chair that keeps your back straight and feet flat on the ground. Ensure that your knees and arms can rest at 90 degrees. 

Take a break

How long is your average work schedule at home? Eight hours? Maybe even more? According to research, sitting for long periods can put a toll on your back. This stress on your back, arms and neck causes pain in these areas. 

It is suggested that you take a 20-minute break from sitting down. Stand up and stretch. If the weather is nice, take a short walk. 

There is also the option of finding a standing working space that you can work from for a while. 

Stretch it out 

Your first week of working from home might have been fine. Over the weeks, you might have noticed discomfort in your back and neck. The source of these pains comes from having bad posture. Not sitting correctly causes stress on your muscles. 

Stretching is an ideal way to improve your posture. It can help increase the flexibility in your muscles. This stretching can assist in correcting your posture problems like hunching over. Here are four stretches to relieve back and neck pain that you can try at home. 

See a chiropractor 

At the end of the day, if you still suffer from back and neck pains, visit a chiropractor. They are professionals who can help fix your posture by completing an assessment on your joints and spine. 

Chiropractors will look to see if you have any restrictions and dysfunctions. If any are found, they will perform an adjustment to correct it. 

Stop living with back and neck pains because of working from home. Schedule your appointment with a chiropractor west Omaha professional today! 


We’re Wisniewski Chiropractic, part of the Thrive Wellness network. Nearing our third year in our current location, we’re excited to continue bringing you personalized care and support for your wellness journey. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on  prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.