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How to avoid bad postures while working from home

However, you choose to work, focus on stretching your body rather than tensing or rounding yourself into a ball.

Working from home bring about many questions that need answering. One of the more important is: Where do you actually work?

On the couch?

At your dining room table?

At the counter?

In bed?

The answer matters because it’s important to emphasize good posture while working from home to prevent a tight neck, sore back, and aching wrists. And where you’re doing the work may be the problem.

Proper posture

Proper posture while seated should include your feet flat on the ground, directly underneath the knees. The legs form right angles with your butt on the chair and your knees coming out directly straight from your hips. You want to avoid having your legs hanging from a chair that’s too tall or sitting in a cramped style.

Moving up the body, focus on the spine being in the proper orientation. Often the spine rounds forward as you’re typing on your computer or working on something in front of you. Fix this by bringing the abs in toward the spine, lifting the chest and rolling back the shoulders. You want your shoulders to be arranged over your ribs, and your ribs to be arranged over your hips.

Next, bring back your head so that your chin is over your sternum or your breast bone — not extending forward over your body.

Finally, rest your arms on a desk or surface that provides a 90-degree angle so that your elbows can be bent at your sides and your forearms stretched out in front of you onto your computer or surface.

Ideally, you’d have your computer monitor at eye height and your elbows hugged in at the sides of your waist. However, if you’re working on a laptop computer, that is near impossible without an external keyboard. So, focus on the elbows hugging in at your sides with your forearms extended out to the keyboard, and look down to the computer screen with your eyes while keeping your spine in alignment and your chin back.

Problems and their solutions

Depending on where you’re sitting, you may find that it is introducing new problems into the equation. But problems often have solutions.

Problem: The chair is too high.

Solution: Put books, boxes, or an ottoman underneath your feet so that your legs make a 90-degree angle — your knees stack over your ankles and your knees come straight out from your hips.

Problem: Sagging on the couch.

Solution: Sit upright on the couch with pillows behind your back, or sit sideways on the couch with your back against the armrest and your legs straight out in front of you.

Problem: Lying in bed.

Solution: Prop yourself up with pillows behind you, pillows underneath your arms and pillows underneath your legs. You want to have your knees bent and your arms propped up so that the elbows are at the same height as the sides of your body.

Problem: Standing and hunched over a counter.

Solution: Prop your computer up onto boxes or magazines so that you can look at your computer at eye level instead of tilting your head down.

Breaks from work

Even if you are in perfect posture while working, standing up to take a break, stretch, and move your body is imperative. Getting up every 30 minutes is what’s recommended according to current research.

However, you choose to work, focus on stretching your body rather than tensing or rounding yourself into a ball. Stretching the neck, spine, and torso, and supporting the lower body with a stable foundation (90 degrees at the hips and knees), will help you create your perfect work-from-home posture.

How to protect yourself & others from Corona-virus

COVID-19 is an infectious disease caused by a new coronavirus introduced to humans for the first time.

Know how it spreads

There is currently no vaccine to prevent coronavirus disease (COVID-19). The best way to prevent illness is to avoid being exposed to this virus. The virus is thought to spread mainly from person-to-person.

  • Between people who are in close contact with one another (within about 6 feet).
  • Through respiratory droplets produced when an infected person coughs, sneezes, or talks.
  • These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
  • Some recent studies have suggested that COVID-19 may be spread by people who are not showing symptoms.


Everyone Should

Wash your hands often:

  • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.


Avoid close contact:

Avoid close contact with people who are sick, even inside your home. If possible, maintain 6 feet between the person who is sick and other household members. Put distance between yourself and other people outside of your home.

Cover your mouth and nose with a cloth face cover when around others:

  • You could spread COVID-19 to others even if you do not feel sick.
  • Everyone should wear a cloth face cover when they have to go out in public, for example to the grocery store or to pick up other necessities.
  • The cloth face cover is meant to protect other people in case you are infected.
  • Do NOT use a facemask meant for a healthcare worker.
  • Continue to keep about 6 feet between yourself and others. The cloth face cover is not a substitute for social distancing.

Cover coughs and sneezes:

  • If you are in a private setting and do not have on your cloth face covering, remember to always cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.
  • Throw used tissues in the trash.
  • Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.

Clean and disinfect:

  • Clean and disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.
  • If surfaces are dirty, clean them. Use detergent or soap and water prior to disinfection.