How to Practice Proper Posture in Work-From-Home Setup

By: Jaira Sales
How to Practice Proper Posture in Work From Home Setup

Most, if not all countries, have long been used to tirelessly reporting to their respective offices to be able to accomplish tasks assigned for work. The Philippines, for one, is an example of an economy that heavily relies on face-to-face manpower. However, unexpected disruption and upheaval were faced when the current pandemic started. Industries have been opting for flexible work setups or/and a complete work-from-home work schedule thus making a lot of their employees settle in their own home office.

With the current shift to a work-from-home setup, professionals have been enlightened about the benefits and advantages of the said workstation arrangement. In a study conducted by Ernst and Young titled Work Reimagined Employee Survey, thirty-two (32) percent of respondents tagged as working professionals prefer to work at any location, twenty-nine (29) percent of which desire to work remotely, and twenty-three (23) percent opt to flexible work arrangement or a hybrid setup. This report provides only fifteen (15)percent of employees acknowledging the return-to-office work arrangement.

photo of a person working while leaning low

Moreover, there are certain needs one needs to fulfill in order to successfully wing a perfect work-from-home arrangement. First, Young professionals are searching for work-friendly spaces to utilize in the present job setup changes. With numerous houses and lots for sale and condo in Laguna or in any other areas here and there, this necessity is not difficult to achieve. In fact, property developers are eyeing to create compelling modifications to be able to provide what everyone dweller presently needs. Meanwhile, the next demand they would have to focus on is their current physical conditions. While employees are able to find the perfect condo for sale or house and lot for sale in Sta. Rosa, they seldom neglect the need to look over their health. This is crucial, especially withal those long hours of sitting and locking your eyes on a screen. In turn, they develop poor posture and bad eyesight. Hence, it is best to determine how-to practice proper posture in a work-from-home setup.

How Do I Know if You Have Bad Posture?

photo of a spine

You can check your posture by doing the wall test. Here’s how:

  • Stand over a wall (make sure that your head, shoulders, and buttocks lean towards the wall). Your heels must also be two to four inches away from the wall.
  • Slide your hand between your lower back and the wall. If there is a 2-inches space between your lower back and your neck, it means that you have a correct lower back curve.
  • If you notice that there is too much space between your lower back and the wall, tuck your belly toward your spine. This movement flattens the curve and moves your lower back closer to the wall.
  • On the other hand, if there’s too little space between the back and the wall, arch your back forward so your hand can move in between
  • Now, walk forward while keeping the proper posture. Then, return to the wall and check if you are still holding the right posture.

Note: if there are more than 2-inches of space between your lower back and neck and if you couldn’t hold the posture, you might have just failed the test. Furthermore, if you weren’t able to pass the wall test and are experiencing job-related problems such as headache, back pain, and neck discomfort, read further below as we gathered three easy steps on how to practice proper posture in a work-from-home setup

How You Can Practice Proper Posture

Have an Ergonomic Workstation Setup to Maintain a Proper Sitting Posture

photo of a computer and work set up

The problem is not the extended hours of sitting in your workstation; it is how you position your body as you sit. Correct sitting posture is easily done when you have the appropriate ergonomic workstation setup. With this, the following may help you prepare a proper workstation in your condo in Laguna:

  • Adjust your chair’s height so your feet can comfortably land on the floor and your legs are parallel to the ground. You may opt to use an ergonomic chair so you can quickly rectify it according to your body’s height.
  • Position your monitor at arm’s length and keep it 1-2 inches below your comfortable line of sight. In addition, your mouse should be within your reach for your convenient use. 
  • If you are utilizing several pieces of work equipment such as a stapler, notebook, and others, make sure that you place these inaccessible areas of your desk. 
  • You may also tailor and personalize your workspace by having ergonomic desks, foot and backrests, and wrist pads. 

Spend a Few Minutes of Exercising Every Half an Hour

photo of a woman doing yoga

We all need to take a break, especially when sitting for prolonged periods of hours. Laskowski (2020) advised that working professionals should disrupt their extended sitting hours by walking, standing, or exercising every thirty (30) minutes.

That is why we garnered simple posture exercises you may perform while working to combat the unfavorable effects of poor posture, here are some of the best exercises you can do:

Child’s Pose

The child’s pose is a simple stretch that targets your spine, glutes, and hamstring to release the tension in your lower back, legs, and neck. How to do this? 

  • Sit on your shinbone and put your knees together.
  • Fold forward with your forehead almost touching the floor.
  • Walk your hands out in front of you. 
  • Breathe deeply for five minutes as you fall into the pose. 

Cat and Cow Stretches

Cat and cow stretch aids in easing pressure on your shoulders, neck, and torso and help in promoting blood circulation. It also enhances the flexibility of your spine. 

  • Begin with your hands and knees placed on top of the mat. 
  • Then do a cow pose. Drop your abdomen towards the mat with your chest, chin, and gaze lifted towards the ceiling, then inhale deeply. 
  • Continue with a cat pose: arch back toward the ceiling and tuck your belly into your spine. Exhale
  • slowly. 
  • Finally, do these stretches for one to five minutes.

Chest Opener

The chest opener stretches the back of your neck. This helps relieve stress in your neck and strengthens the upper back and shoulders.

Do this:

  • Sit upright with your feet flat on the floor and legs apart. 
  • Interlace your hands behind your head.
  • Open your chest by pulling your shoulder together.
  • Do this for about thirty seconds to one minute. 

Be Mindful of the Signs.

photo of someone having their spine checked

It would be best to constantly look over your health, especially when you are locked continuously in front of your screen while sitting for almost 8 hours (more or less!) of the day. Be mindful of the signs of poor posture by being cautious of the following:

  • Head leaning forward or backward
  • Body aches and back pains
  • Headache and migraine
  • Rounded shoulders
  • Potbelly

It is easy to acquire complications when you choose to neglect the signs. Thus, you must always listen to your body and make minor adjustments to your sitting or standing position when you notice that you are slouching or your back is hunched back.

How to Get Started

Now that we have shared three easy steps on how to practice proper posture, it is now easier for you to enjoy your work-from-home setup! Remember that proper posture strengthens your muscle, boosts flexibility, and enhances your body’s abilities and functions; so, be cautious and conscious of your back’s health.

photo of someone exercising

However, if you are on the first step of mastering the perfect work-from-home setup by looking for a space that can accommodate all your needs, you may want to check on the house and lot for sale and condo for sale to find the most comfortable place for you. A renowned developer, Crown Asia Properties, has just the right portfolio for you. Whether you are seeking a house and lot for sale in Sta. Rosa or condo for sale, the said trustworthy property developer can provide all the benefits you desire by living in a house and lot for sale in Sta. Rosa or buying a condo in Laguna. Additionally, You will definitely lavish the work-from-home setup with Crown Asia’s Italian-inspired communities that are accessible to all necessities. Valenza in Sta. Rosa, Laguna is a vibrant, private, and luxurious mixed-residential development where you can find a condo for sale and a house and lot for sale which flows with your prestigious lifestyle. This elegant community is just a few drives away from deliberately planned infrastructures, known lifestyle malls, upcoming prime universities, and numerous business districts within the city! To know more about Valenza by Crown Asia, visit our website or book an appointment today.

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