As remote workers, we often spend a lot of time sitting in front of our computers. This can lead to poor posture and a host of other problems. We all know the importance of looking after our posture, but when you’re working on the go, it's easy to let your posture slip.
Here are some tips for digital nomads to help them keep on top of their posture and avoid unnecessary aches and pains on the move.
Keeping Good Posture
Posture is more than just how we hold our bodies - it also has a major impact on the way we think and feel. If you're uncomfortable in your body, you’re likely to be anxious and stressed - not the best state to be in when working on an important project or dealing with difficult customers! Besides this, poor posture can lead to pain and other physical problems such as backache.
Of course, it’s always easier to keep your posture in check if you’re aware of it. To avoid problems, we first need to understand what good posture actually is. The following checklist is a good reminder to make sure your body is positioned correctly while working:
1. Uncross your arms and legs.
2. Sit tall on the chair - not slumped or with your head resting too far against the back of the chair.
3. Keep your spine straight by imagining there's a thread running from your earlobes and pulling it slightly forward so that your ears are above your shoulders (and don’t forget to relax your shoulders!)
4. Don't slump your shoulders - keep them relaxed.
5. Keep your feet flat on the floor, knees soft and relaxed, and feet not turned out.
Keep an Eye on Your Furniture
One of the most important things you can do is to make sure you have a good chair. If you’re working from a café or coworking space, make sure you’re sitting up straight and not slumped in your seat. If you’re working from a (temporary) home, look for places that will allow you access to a good office chair that supports your back.
We all must sit down at some point but take care that your chair is the right height for you and adjust it as often as you need. Even just turning around or taking breaks from time to time will help keep your posture in check.
To improve your ergonomics even further, consider getting access to a standing desk in a coworking space and adjusting many of the tasks you would normally perform sitting down. You might also consider investing in a height adjustable, portable table to allow you the flexibility of keeping your workspace as ergonomic as possible if you need to move around often, or in a hurry. Using a household item as a temporary footrest can also help support your posture.
Break Up Long Sitting Periods with Short Exercises
When you’re sitting at your desk, take regular breaks to stand up and move around. Set a timer on your phone or computer to remind you to get up every 20 minutes or so and stretch your legs. Walking is a great, cost-effective exercise for improving your posture, so try to get out for a walk every day, even if it's just a short one.
Walking up and down stairs is also an excellent way of keeping circulation flowing through your body, which will also help improve posture and your general alertness.
To break things up in the long, sitting days, there’s always walking and static stretching. Every few hours, walk around your desk (or with your hand luggage if you’re in a café) for at least 5 minutes to stretch out your muscles and ease any stiffness.
If you do this regularly, it will help keep your muscles strong and prevent pain later during the working week. This is vital to bear in mind for longer stints on the computer, as our muscles tire after long periods working on a screen, which can lead to pain and poor posture.
Keep Your Health at the Forefront of Your Mind
One of the great things about working remotely is that you have the freedom to work whenever and wherever you want. However, this freedom can lead to a lack of structure, which can easily lead to bad habits forming.
One area we sometimes lose sight of when working from home is our general health, including our physical and mental wellbeing. Taking regular breaks for walking, stretches and exercise will keep our bodies feeling good and ready for the task at hand.
In Summary
If you’re working as a digital nomad, you’ll find that your flexible schedule might lend itself to less than desirable habits when it comes to looking after your health - but it’s also important to remember that you are not alone in this and we’re all guilty of letting our bodies go. However, this can lead to a loss of structure and focus, so it’s important to make yourself do the best thing for your body by taking regular breaks and getting outside regularly.
Poor posture is often the cause of other problems, including back pain and lack of motivation. But remember - healthy bodies make for healthy minds!
