Work From Home? Here’s How to Fix Your Posture Before It Becomes a Problem
Whether you’re working from home full-time or just a few days a week, chances are your “home office” wasn’t designed with your spine in mind. At Back In Motion Como, we’ve seen a sharp rise in posture-related aches and pains since remote work became the norm—and the good news is, with a few simple adjustments, you can prevent these issues before they become chronic.
The Posture Problem at Home
Working from the kitchen table, couch, or bed might feel convenient, but it often puts your body in awkward positions that strain your neck, back, and shoulders. Over time, poor posture can lead to:
- Persistent neck and shoulder tension
- Lower back pain
- Headaches
- Reduced core and postural strength
- Risk of repetitive strain injuries (RSIs)
Quick Wins for Better Home Posture
1. Set Up Your Desk Ergonomically
- Your screen should roughly be at eye level
- Feet flat on the floor, knees at 90°
- Wrists straight and supported when typing
- Use a separate keyboard and mouse if working from a laptop
2. Take Microbreaks
Sitting still for long periods causes stiffness and muscle fatigue. A good rule of thumb is to try and take a break every 30 minutes:
- Stand up
- Stretch
- Walk around (even just to refill your water bottle)
3. Use a Supportive Chair
Ideally, you want a chair with lumbar support. No office chair? You can try rolling up a towel and placing it behind your lower back.
When to See a Physio?
If you’re experiencing discomfort that’s not improving—or you simply want to be proactive—seeing a physio can make a huge difference. We can:
- Assess your posture and movement
- Identify muscular imbalances
- Create a tailored exercise program
- Provide hands-on treatment and ergonomic advice
Let’s Get You Back In Motion
At Back In Motion Como, we’re here to support your health—wherever your desk may be. Book a posture assessment with one of our friendly physios and set yourself up for long-term comfort and productivity.
Website: https://www.backinmotion.com.au/como
Phone Number: 9313 3414
This blog is written by Preston Rosario, Physiotherapist at Back In Motion Como