Physical Health, Tips & Techniques, Wellness / Self-Care

How’s your Back? 4 tips to fix that WFH posture

Don’t get your slouch on.

words by: Natasha Marsh
May 18, 2020

Odds are you’re not reading this from the office… as a global pandemic rages on, millions around the globe are converting their bedrooms into home offices. However, working from home has its pros and cons.


  • not getting dressed
  • not having to interact with difficult coworkers
  • working from your bed.


  • spending eight hours or more hunched over your laptop.


If you’re currently working from home, you’re in it for the long haul. The below tips will be well worth your time while improving the strain on your back, neck, and legs. 


Align your elbows with the keyboard.

A big difference between your home office vs. work office is your office chair. This is why many companies invest in adjustable office chairs – being able to adjust how high or how low you sit is crucial in ensuring that your elbows are in line with your keyboard. Since you probably didn’t bring your chair home, make sure the surface your laptop sits on is parallel to where your elbows naturally fall. 

You could also plop a pillow under you. It will make dining room table chairs more comfortable and give you a better angle over your computer. 



Keep your shoulders down.

Our shoulders typically rise when we get tense. And sometimes they rise without us even knowing. It’s important to actively lower the shoulders to avoid pinching a nerve. 



Plant the feet on ground.

If your feet don’t touch the ground, consider placing books or a footstand to make the floor come to you. With your feet on the ground, it will eliminate leg pain or stiffness. 



The goal is minimal neck movement.

You should be able to see all your work without moving your neck too much. 


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If you’ve tried all the above tips and are still feeling uncomfortable, it’s OK to take a break. Especially if the discomfort is transitioning to pain. Take a walk, or make a snack before going back to work.