Working from home: Five tips for better home office ergonomics and posture
How is your work-from-home posture? 
If you've had to convert your bedroom, living room or other area of your home into a workspace, Randy Siy, PT, M.H.A., outpatient program coordinator at LifeBridge Health, has these five tips for enhancing comfortability and support and avoiding common aches and strains:
Establish an actual workspace
If you've been working from your bed or couch, you should stop. Because your spine needs better support during prolonged periods of sitting, it's better to identify a desk or table where you can situate your computer.
Grab a comfortable chair
You should pick a chair with low back support and a cushion. "You can roll up a towel and position it on the small of your back for extra support," Siy says. "Make sure your feet can touch the floor to help stabilize your back."
Raise your computer screen
Your computer screen should be at eye level. If your monitor or laptop is too low, place it on a stack of books or a laptop stand. "Proper monitor placement can help prevent fatigue, eye strain, and neck and back pain," Siy says.
Use a headset or speakerphone
If you often use your phone for meetings, use the speaker function or a headset to reduce neck strain, Siy says.
Hydrate and change your position frequently
Make sure you hydrate throughout the day. Also, change your position more frequently. Try getting up every half hour to stretch.
"Various bodily functions can start to slow down due to dehydration. Digestion of food slows, waste products are not removed quickly enough, and there is not enough lubrication to protect your joints," Siy says. "Your body temperature can also rise if there is not enough water to regulate heat. You will start to feel fatigued and eventually ill."
Siy adds: "Sitting for long periods of time is linked with obesity and metabolic syndrome as well as an increase in the risk of death from cardiovascular disease and cancer. Sitting for too long can also increase the likelihood of pain from tight muscles and stiff joints."
Visit lifebridgehealth.org or call 410-601-WELL to learn more about our services at LifeBridge Health and scheduling an appointment.