How to sit properly when you’re working from home

robbie • February 15, 2021

Most of us are now working from home. Or, perhaps, playing football in the garden with your kids.

So how can you make your home a comfortable place in which to work? Here I will try to give you some simple advice and highlight the reasons most people get sore and stiff from sitting at a desk.


I will highlight the main body tissues involved and why they get sore; give some advice for good posture and behaviour; some legislation you should be aware of and dispel some myths.


The first thing to remember is that most people, when in their office, do not sit with the posture advised by all the ergonomic specialists (right).

The best thing to do is to try to recreate the posture you normally adopt at work. Unless, of course this already gives you back pain – in which case you should be giving me a call or dropping me a message to see why this is!!

Don’t waste your money a on paid-for self-assessment software kit. You can download one for free from the Health and Safety Executive (“HSE”) web site:  https://www.hse.gov.uk/pubns/ck1.pdf



You’ll notice it doesn’t concentrate much on posture, but much more on the functionality of the equipment and your ability to move about or change posture. This is because most of the latest research shows little link between “ideal” posture and pain prevention or relief. It is more important to be aware of where your strains are so you can adopt a more comfortable posture, and to move more often.

Legislation

In a nut shell you have the same rights and protections when you are working from home as you have if you are working in your office. Your employer is obliged to help and support with whatever is reasonably practical.


The HSE has a brief guide for employers but employees would benefit from reading it also:

https://www.hse.gov.uk/toolbox/workers/home.htm

Strains

Strains caused by sitting can be generally be grouped into 2 categories. They are generally very low intensity and cumulate without you realising until they have reached a level of pain.


  1. Stretch. When we relax, if we are not supported, our joints will reach the end of their natural range. Further movement is limited by ligaments. Think of them as very strong and stiff elastic bands. If an elastic band is held on full stretch for long enough it will lose elasticity and eventually snap. Similarly will ligaments, especially those in the lower or mid back when we sit slouched. Try to support your spine with cushions and don’t allow it to rest on itself.
  2. Tension. This occurs mostly in muscles and is caused by prolonged static holds. If you hold your arm out horizontally whilst holding a tin of beans you will eventually tire your shoulder and put your arm down. It may take anything from 5 – 20 mins depending how strong you are. If you hold the same straight arm without beans you will last longer. It takes longer for the muscles to tire. The same effect happens if you hold a static posture for long enough, but with one crucial difference: the muscles tire so slowly you don’t realise they are tiring. They become slowly and cumulatively damaged until they are constantly sore even when you rest. This is very common in shoulders and necks. It is important to try to sit as relaxed as you can without allowing stretch to occur.

Tips

If you have a dedicated room or area that you are going to use as a study then great. You can try to replicate your office here as much as possible.


But if you find yourself sitting on the couch or at a kitchen table then try to remember these points:


Cushions are not for aesthetics (regardless of what my wife tells me). Use them to support your lower back. If you are sitting at the kitchen table use a chair with a backrest, stick a cushion in the small of your back and sit back in the chair. By minimising the slouch you will reduce the static strain on the lower back, which is one of the key factors leading to soft tissue strain mentioned above.


Avoid sticking your chin forward. This is the most common posture error when working with a pc, especially a laptop.


Try to balance your head on top of your neck. If you are sitting back then you will to tilt your neck so as to give yourself a double chin.


If you are on the couch use as many cushions as you need to support your lower back. A cushion (or teddy) behind your neck will help to avoid you sticking your chin forward. Not too dissimilar to one of the most advanced ergonomic solutions on the market (below left):

If you are using a laptop at the dining room table then a separate keyboard and mouse are advisable. Prop your laptop on a box or a couple of large books so that it is higher. This will make it easier to not stick your chin forwards and be able to sit back in the chair.


Often the kitchen table is higher than you will be used to. This may cause you to shrug your shoulders. The single most important reason for shoulder and neck pain is tension. Whether caused by stress, or posture, or both. You can sit on a cushion to raise yourself up and use a footrest, or another book. Or a simpler solution, which I quite like and is not found in most ergonomic manuals, is to prop your keyboard or laptop at an angle at the edge of your table. Use a cook bookstand or something that resembles a lectern. You can buy a laptop stand for less than £20. This way you can sit back in the chair and relax your shoulders. You need to maintain the straight angles of your wrists by flexing your elbows more. As long as your wrists are straight you can flex your elbows as much or little as you like. On the couch you can simply use another cushion on your lap to angle your laptop accordingly.


Lastly and probably most importantly, take time away from the screen.  This will help to limit the build-up of cumulative strain. Each time you have a break you are recovering from the strain. You will also reset your posture to either a different one with different strains or to the same one “pre- slouch.” The more often the better. It is generally advised to have a break every 20 mins, even if it to just stand up and walk around the room.


Every time you take a phone call you should get up and walk around. Drink plenty. It will keep you hydrated, which aids concentration, and encourages you to get up. It doesn’t need to be water. Any fluid is fine (wine is not really what I am talking about!). Although limit coffee to 3 cups per day.


Stretching is also important and helps to break up the accumulation of strain.  There are some good stretches here that can be done sitting or standing: https://www.healthline.com/health/deskercise.


Be sure not to push too hard into the stretch. Treat it more like a loosening off movement rather than a stretch. Having said that it is better to just get up and move around loosely. So don’t feel guilty about spending some time playing football with your kids when you should be working!


I hope this helps to make your working from home a little more comfortable. If you are struggling I am available for one to one consultations to help you find more comfortable solutions.


I’ll be sending out some more tips in due course. If you have anything you’d like me to write about just drop me an email:  info@harmonicosteopathy.com

By Robbie Smith November 5, 2024
Harmonic techniques have been used in body work for centuries and have been rediscovered In recent years as a therapeutic technique for pain relief, muscle recovery, and relaxation. Harmonic techniques, characterised by rhythmic oscillatory motions at various frequencies, provides a unique, non-invasive approach to improving physical wellness. Oscillation massage works by gently vibrating or oscillating the targeted area, reaching deep tissue layers and promoting healing on a cellular level. In this blog, we’ll dive into the benefits of oscillation massage and explore why it could be a valuable addition to your wellness routine. 1. Enhanced Muscle Recovery One of the biggest benefits of oscillation massage is its ability to speed up muscle recovery. Whether you’re an athlete or just physically active, intense workouts can cause micro-tears in your muscle fibers, leading to soreness and fatigue. Oscillation massage promotes blood flow to the muscles, delivering oxygen and nutrients while helping to flush out lactic acid and metabolic waste. This accelerates the recovery process, making it a go-to choice for athletes or anyone with muscle tension from regular physical activity. 2. Pain Relief Without Medication For those struggling with chronic pain, oscillation massage offers a non-invasive, drug-free alternative for relief. The techniques work by stimulating nerve endings, which can disrupt pain signals sent to the brain. Studies have shown that oscillation therapy can be effective in reducing pain in areas like the neck, shoulders, back, and knees. This is especially beneficial for individuals with conditions such as arthritis, fibromyalgia, and even migraines, where pain can severely affect day-to-day living. 3. Improved Circulation and Lymphatic Drainage Oscillation massage is particularly effective at promoting circulation and lymphatic drainage. By stimulating blood flow, it helps the cardiovascular system efficiently deliver nutrients and oxygen to cells while removing waste products. For the lymphatic system, oscillation massage can help with draining excess fluids, reducing swelling and inflammation in areas that may have been injured or are recovering. Improved circulation and lymphatic drainage not only aid in faster healing but also contribute to an overall sense of well-being and energy. 4. Reduction in Muscle Tension and Stiffness When muscles are tight or stiff, they can restrict movement, leading to discomfort and even joint issues. Oscillation massage helps relieve muscle tension by promoting relaxation and releasing fascia, the connective tissue surrounding muscles. This makes it easier for muscles to relax and lengthen, which can improve flexibility, range of motion, and posture. Unlike traditional deep-tissue massage, which can sometimes be painful when working on particularly tight areas, oscillation massage’s gentle vibrations provide relief without discomfort. 5. Increased Endorphin Release and Relaxation Oscillation massage also promotes relaxation by stimulating the release of endorphins, the body’s natural “feel-good” chemicals. This not only helps to reduce pain but also improves mood and can combat stress and anxiety. Regular oscillation massage sessions may help alleviate symptoms of stress, leading to better sleep and a greater sense of calm and focus. The rhythm and frequency of oscillation massage also have a soothing effect, making it an excellent tool for unwinding and reducing mental fatigue. 6. Assistance in Physical Therapy and Rehabilitation For individuals undergoing physical therapy or recovering from an injury, oscillation massage can be a valuable supplement to their treatment. The gentle, non-invasive nature of oscillation therapy makes it suitable for sensitive areas that might not be able to tolerate traditional massage. By enhancing circulation, flexibility, and range of motion, oscillation massage can accelerate the rehabilitation process. Additionally, the reduction in pain and stiffness it provides makes it easier for patients to engage in prescribed exercises and movement therapies. 7. Cellular Health and Anti-Inflammatory Benefits On a cellular level, oscillation massage has been shown to promote health and regeneration. By encouraging the movement of fluids between cells, it supports the delivery of nutrients and removal of toxins, keeping cells healthier and more resilient. Additionally, oscillation massage can have anti-inflammatory effects, reducing inflammation in tissues, which can be especially beneficial for individuals dealing with chronic conditions like arthritis or tendinitis. 8. Suitable for All Ages and Fitness Levels Oscillation massage is a versatile therapy suitable for people of all ages and fitness levels. From children to seniors, and from sedentary individuals to athletes, the gentle nature of oscillation therapy means that it can be adjusted to meet each person’s needs. Whether it’s used to improve mobility, speed up recovery, or simply relax, oscillation massage provides an adaptable and safe way for people at different stages of life to experience its benefits. Final Thoughts Oscillation massage is more than just a relaxing treatment – it’s a therapeutic technique that offers numerous health benefits. Whether you’re looking to reduce muscle pain, improve circulation, enhance recovery, or simply relax, this form of massage can be a valuable part of your wellness routine. With increasing research supporting its effectiveness, oscillation massage is set to become a mainstay in both physical therapy and self-care practices.
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