Improving Your Posture when Working from Home

Neck and back pain are a frequent complaint of office workers and those who have recently started working from home, and often the cause is related to poor posture and/or an inadequate working environment. The impacts of COVID-19 have necessitated work from home guidelines for many companies around the country, and it is important that you have a dedicated workspace if you want to avoid unwanted pain and discomfort.  If you’ve been working from the bed or your lounge, it’s time to put a stop to this. Here are some helpful tips from Therapy Services Physio for improving your posture when working from home or from the office.


The Importance of Posture

We all know that good posture is important, but it’s easy to slip into bad habits. You should try to maintain awareness of the way in which you are sitting or standing, aiming for a natural, straight body position with even weight distribution.

When standing, you should hold your head up, chin in, stomach in and look straight ahead. Your weight should be balanced evenly, and you should maintain straight knees and back.

When working at your desk, you should try to keep your shoulders and arms at a 90 degree angle. Adjust your monitor so that it sits at eye level, as this will reduce eye strain and assist in maintaining good posture. You should keep your feet flat on the floor, and you should keep your head and neck in a forward facing position.

What Can Poor Posture Lead To?

Individuals with poor posture are more prone to conditions such as:

  • Back pain
  • Rounded Shoulders
  • Improper neck/head positioning
  • Muscular pains/aches
  • Headache
  • Spine problems
  • Bent knees

If you identify with any of the following issues, you should schedule a consultation with Therapy Services Physio so that we can perform a postural assessment and assist in improving your mobility, function and comfort. Ignoring these issues could lead to long term damage.

Improving Home Office Ergonomics

It is important to create an ergonomic workstation which enables you to work comfortably and safely for extended periods of time.


When selecting an office chair, you should look out for the following features:

  • Adjustable seat height
  • Adjustable lumbar support (this should sit snug against your low back)
  • Seat pan tilt adjustability
  • Armrests make for a more comfortable work experience as they provide forearm support and can be adjusted to suit your preferences

When purchasing a computer monitor, look out for the following features:

  • Suitable screen height for your workspace – remember that your eyes should meet at the top of your monitor, or slightly lower. Some monitors are height adjustable and also offer tilt functions.
  • A minimum of 1080p screen resolution. Higher screen resolutions will reduce eye fatigue and make text and images clearer.

Working from a standalone laptop can lead to poor posture, so you may wish to purchase the following to improve your work experience:

  • Docking station
  • Laptop stand
  • External monitor
  • Ergonomic keyboard and mouse


Looking to Improve Your Posture? Contact Therapy Services Physio Today

If you’ve been experiencing unexplained aches and pains, or if you’re simply looking to correct your posture, please contact Therapy Services Physio today on (02) 8382 6935 to schedule an appointment with one of our physiotherapists.