"Maintaining proper postural alignment and switching postures can ward off aches and pains when working from home," says physical therapist Sarah Kostyukovsky, P.T., DPT, OCS. If you don't have an ergonomic desk chair to provide the ideal support, try these hacks: Put a lumbar roll, or a rolled up hand towel, behind your back to maintain a curve in the low spine. "Our lumbar curve puts the rest of our spine in better alignment," she says. "Try it! Slouch and then sit up straight with a curve in your low back and see what happens to your pelvis, upper back and neck and head." Um, wow.
"You can add books under your feet if the seat is too high, or firm pillows under the hips if the seat is too low," Kostyukovsky advises. Not all day, but having a standing workstation can keep you from sitting for prolonged periods of time. "Use a laptop stand or higher kitchen counter to keep the computer high enough for your body," she says. Tip: stacked books (think, cookbook-size) also work well as a makeshift standing desk. "Ideally the top of your computer screen will be eye level," she adds.
"Prioritizing our health, vitality, and longevity requires us to not only increase our activity time but also decrease our sitting time," emphasizes physical therapist Leslie J. Waltke, P.T., DPT. If you traditionally work a desk job, Kostyukovsky says working from home can free you from that. "Take advantage of not being under the eye" of your employer, implying greater freedom to move around and adjust your workspace.
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