Work from home may be the “new normal”, but it’s also affecting your body more than you realise
It’s been over a year since we all found ourselves adapting to the Work From Home life. A few months of trial and error led to our new schedules, and the situation seems to stick. Companies around the world are starting to offer working from the comfort of your home as a permanent option, but really, how comfortable is the concept? Are you taking care of your body while working from your makeshift office? And most importantly, is this a sustainable solution for your posture? We spoke to London-based osteopath Nadia Alibhai to shed light on what working from your bed could be doing for your posture and how you can make sure you’re not harming your body due to your 9-5 (or whatever your work hours are; that’s for another story).
The pandemic’s effect on your posture
“When the pandemic hit it meant the majority of the population were designated to be at home. Whether this meant working from home, going through a marathon of films or spending time scrolling through their phones, there was an overall increase in sedentary lifestyle as well as screen usage,” says Alibhai. Noticed how your step count drastically reduced now that you spent time at home? This new lifestyle may have caused posture issues and a whole lot of body ache. “I started seeing a larger number of patients with posture complaints from rounded, hunched shoulders to forward head postures which were causing them discomfort and stiffness.”
How to identify if you’re sitting right
Believe it or not, you actually have certain bones called sitting bones in your pelvis which signify optimum posture. To identify them, Alibhai recommends following these steps: “Sit on a firm chair and lift your buttock muscles outwards, you will feel a bony area on each side against your seat, these are your sitting bones. You have two and they receive the weight of your body when sitting and support your head and torso.” Your sitting bones play a very important role in making sure your upper body is always aligned. “Your sitting bones help to keep you upright which helps keep you away from pain, look elegant, give you better posture and look more confident. If you have a strong core and back muscles, you won’t necessarily need back support on your chair as your body will be able to hold itself upright.”
How to sit in the ideal position while you work
Alibhai suggests keeping the following tips in mind when sitting to make sure your bodyweight is adequately distributed and your entire upper body is balanced. Apart from making sure you’re sitting on your sitting bones:
- Select a spot where natural light is your primary source as it helps with your sleep cycle and hormones.
- Scoot back to the chair so your back is against the chair and your hips are at the bend of the chair.
- Keep your feet flat by resting them on the floor or a foot rest, this helps to minimise back or hip problems.
- Avoid crossing your knees or ankles. Also, avoid crossing one leg over as that takes the pelvis out of balance and you put pressure on one side more than the other.
- Position your knees at the same height or slightly lower than your hips.
- Sit with your head in a neutral position. Your eyes should be in line with the top third of the screen in front of you.
- Keep your shoulders back and relaxed and not up at your ears pretending to be earrings.
- Make sure your arms are rested comfortably at your sides while flexing elbows between 75 and 90 degrees and keeping your wrist straight, not bent.
- Try to spend your day alternating between your work from home desk and chair to a higher surface such as your kitchen counter where you can stand. This will help prevent overloading of your lumbar spine.
- Get up and move every 45 minutes. Gentle stretches, grabbing some water or even dancing for a few minutes with each break can help keep your body mobile.
- If talking on a handset, do not cradle the phone by holding it between your ear and shoulder as this can cause further tightening and locking of the neck. Place the phone on the table and speak with a speaker or use earphones if possible. If typing on your phone, bring the screen to eye level to prevent your head rounding forward as this can cause extra strain on your neck and shoulder muscles.
Exercising for better posture
Even without your fitness tracker reminding you to get up and move, it’s important to get at least 30 minutes of exercise into your day to keep your body functioning well. Your body needs to keep moving to make sure it stays healthy for longer, keeping your joints in top shape. “The main way to nourish and hydrate your joints is through movement. Your joints contain a thick liquid called synovial fluid which lubricates your joints, a little like lotion on your skin. Lack of movement can mean your joints don’t get the nourishment and hydration they need which can lead to stiffness and aches.”
Alibhai recommends incorporating a mix of stretches, strength training, yoga, bodyweight training and pilates into your fitness routine to keep your posture looking lengthened and fit. “For strengthening, your core and back muscles play an important role in helping to keep an upright posture. For elongation, think of stretches that lengthen your posture and help you stand tall through the day such as arms up to the ceiling and lengthening your body side to side for 10-20 second holds.”