Workstation Wellness: Posture Tips for Desk Dwellers

Whether you conduct Zoom meetings in your pyjamas or conference calls in your slippers, working from home can be comfortable and convenient. But as home offices become more common, so do the aches and pains that come with long hours at a desk.

Foundation First – Lower Body Alignment

Good posture starts from the ground up. Your feet should rest flat on the floor (or a footrest), with your thighs parallel to the ground. Adjust your chair so that your knees are at a 90-degree angle and your hips stay level or slightly higher. This base supports a more natural spinal position and takes pressure off your lower back.

The Core of Good Posture

“Support for your lower back is essential – use a chair with lumbar support or add a cushion behind your lower spine to maintain its natural curve,” says Dr Erin Cho (Chiropractor). Keep your shoulders relaxed and avoid hunching forward. Your head should rest comfortably over your shoulders, not tilted toward the screen. These subtle corrections can reduce muscle fatigue and help you stay focused longer.

Screen & Keyboard Setup

Position your monitor so the top third of the screen is at eye level. If you’re looking down or twisting your neck to see properly, it’s time to make an adjustment. Your keyboard and mouse should be close to your body, allowing your elbows to stay bent at your sides. Keeping everything within reach helps prevent overuse strain in your wrists, shoulders and arms.

Take Breaks – Often

Even with perfect posture, sitting too long can take a toll on your body. You don’t have to hit the gym or go for a run to incorporate movement into your day. Try standing, stretching or taking a quick lap around your house every 45 minutes. Small movements like shoulder rolls or posture resets throughout the day can make a noticeable difference in how you feel.