So many of us are working from home these days whether it’s for your job or school. That means you can work while reclining on your couch or laying in bed. Sounds great, right? Your spine doesn’t think so!

Your spine is highly adaptable. For example, if you’re frequently looking down at your phone/laptop/etc., your spine will begin to default to that position, causing your neck to lose its natural curve (which can be painful). This is why your posture while sitting is so important!

90° Angle Rule:
  • Legs – 90° angle and your feet should be able to touch the floor.
  • Back – 90° – 110° angle to your lap.
  • Arms – 90° angle when resting on your work surface.
Work Surface:
  • Keyboards should be 1-2 inches above your thighs (if you can’t change the height of your keyboard, raise your chair and use a footrest).
  • Computer screens should be at least one arm’s length away from you with the top of the screen just below eye level.
  • The highest point of your seat should be just below your kneecap so your feet can rest on the floor.
  • The chair should provide lumbar support for the curve of your lower back.
  • The seat should be deep enough so that you can use the backrest comfortably and the front doesn’t press against the back of your knees.
  • Armrests should not prevent you from pulling your chair close to the desk.
  • Armrests support your upper forearms and reduce the stress on your shoulders and back. Softer armrests minimize stress on your elbows.

Your spine has natural curves that allow us to stand on two feet, run, jump, etc. but if the curves are altered due to our postural habits, it can cause pain and negatively affect our day to day life. Making these changes to your workstation will help keep your back happy and healthy!


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