Maintaining a neutral and relaxed posture is key to avoiding pain and strain while working from home. However, prolonged sitting and distractions can cause poor posture, such as slouching or leaning forward. Stress worsens this by tensing muscles (e.g., raised shoulders, tight jaw) and increasing pain sensitivity.
Effects of Poor Sitting Posture:
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Muscle fatigue & tightness – Staying in one position too long can overwork certain muscles, leading to pain and stiffness.
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Muscle imbalances – Some muscles (e.g., hip flexors) become tight and overactive, while others (e.g., glutes) weaken.
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Unequal weight distribution – Poor desk setup can lead to strain on the back, shoulders, and neck.
A recent 2024 study (Demise et al, 2024), found that the most affected body parts for Work- related Musculoskeletal disorders (WMSDs) are the lower back, neck, upper back, and shoulder, and the elbow, hip/thigh, knee, wrist/hand, and ankle/feet were the least affected body parts.
Solutions for Better Posture:
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Think about posture in daily life – Where possible, maintain a neutral spine and keeping neutral through our joints in all movements. Tune in and notice your posture as you go about your usual daily tasks.
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Exercise strategically – Focus on strengthening and balancing muscle groups with proper form. E.g. Pilates can be a great form of exercise to focus on your form.
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Avoid overcorrection – Don’t force rigid posture; aim for subtle activation and movement.
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Move regularly– Break up prolonged sitting with movement, stretches, or desk yoga. Some great movements to include are, shoulder circles (up to the ears and roll down the back), seated marching, standing opposite toe touches (arms and legs stretched out wide).
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Check your workstation – Keep screens at eye level, support wrists, and ensure elbows are fully supported. If you can, why not try changing your desk height to standing level for an hour or two a day?
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Seek professional help – A physiotherapist can provide personalised guidance if you are having consistent pain or discomfort. Alternatively, you may be able to request a workstation assessment internally within your organisation through HR or your Health and Safety team.
Quick Tip:
Set a reminder on your phone or desktop to move every 30–60 minutes to prevent postural strain!
Don’t forget, your best posture is your next posture, so keep moving to avoid future issues!
The content of this article is general in nature and must not be relied on in lieu of advice from a qualified professional or GP in respect of your personal health and circumstances.
References:
Demissie B, Bayih ET, Demmelash AA. A systematic review of work-related musculoskeletal disorders and risk factors among computer users. Heliyon. 2024 Jan 22;10(3):e25075. doi: 10.1016/j.heliyon.2024.e25075. PMID: 38318034; PMCID: PMC10840111.