Protect your back and improve posture while working at home with these 8 helpful tips

Ready to start enjoying the benefits of great posture? Here’s a quick checklist that you can follow as you sit down each day to ensure that you are seated properly:

1. Ensure that your feet are resting flat on the floor or are resting on a footrest if you cannot reach the ground while seated.
2. Keep your knees and ankles uncrossed and loose – without tension or tightness in the joints.
3. Try to keep a small gap from the inside of your knees to the cushion of the chair.
4. To achieve the gap, you will feel the need to sit tall, keeping your knees and hips aligned in the chair, avoiding crossing knees or ankles.
5. Relax your shoulders and ensure that your knees are parallel over your ankles.
6. Try to maintain an L-shape in your arms as you are seated at a table or desk, keeping the chair at a height that you can sit comfortably and work effectively.
7. Keep your back straight and keep your neck and shoulders in line with your back as you are seated to reduce tension and discomfort.
8. Every ten to fifteen minutes, allow yourself a short break to stand up and walk around to loosen up your muscles.

Restoring your posture is a long-term process that will require you to consistently check your seated position and break your habits. However, the rewards of proper posture – while not noticed in the short-term – will offer great benefits to your health, productivity, and attitude. You can’t afford not to fix your posture – and it’s a healthy habit you can start today!

Dr. Duy Bui is a board-certified chiropractic physician at ReNu Chiropractic Health with offices in Aloha and Beaverton. Visit renuchiro.com or for more information, call (503) 406-2020.