5 Adjustments for Better Posture and Less Pain While Working from Home

Poor posture can quickly lead to back pain, stiffness, and fatigue. The good news? Small adjustments can make a big difference. Here are five simple ways to improve your posture and stay pain-free while working remotely.

1. Adjust Your Chair Height

Your chair should allow your feet to rest flat on the floor with your knees at a 90-degree angle. If your feet don’t reach the ground, use a footrest or a stack of books for support. Keeping your thighs parallel to the floor helps reduce lower back strain.

2. Keep Your Screen at Eye Level

If you’re constantly looking down at your screen, you’re straining your neck and upper back. Your monitor or laptop screen should be at eye level, about an arm’s length away. A laptop stand or an external monitor can help create a more ergonomic setup.

3. Support Your Lower Back

Sitting for long periods without lumbar support can lead to slouching. Use a small pillow, rolled-up towel, or an ergonomic chair cushion to maintain the natural curve of your lower back and prevent strain.

4. Position Your Keyboard & Mouse Properly

Your keyboard and mouse should be at elbow height to prevent shoulder and wrist discomfort. Keep your elbows at a 90-degree angle and close to your body. If needed, adjust your desk height or use an external keyboard and mouse for better positioning.

5. Take Frequent Movement Breaks

Even with a perfect setup, sitting for long periods isn’t ideal. Stand up, stretch, or walk around every 30–60 minutes. Try incorporating simple desk stretches or using a standing desk for part of your day to keep your body moving.

Small adjustments can have a big impact on your posture and comfort. By making these quick changes, you’ll feel more energized and reduce the risk of long-term back pain. Want more work-from-home wellness tips? Follow us on socials @thewellnessworkflow