How to maintain a good posture while working from home

Jul 08, 2020

Your job may require you to be seated at a desk for extended periods. However, this puts you in danger of chronic pain, disorders, many injuries, and can also impact long-term on your health. To prevent chronic neck and back pain and other health issues related to desk work, it’s important to practice better work exercises.

Studies show that regular stretching can help you to reduce shoulder and neck pain and they also show that regular breaks for stretching can increase productivity at the office.

Best exercises and postures for the people working from home


Below are some of the correct computer postures tips for you to reduce the pain and to improve your body health. At work, proper sitting posture at a desk means a lot as if you don’t have a proper posture of sitting then it can cause you back pain and other pains as well.

It is a standing pose that builds strength while stretching the entire body. It is named after the way how dogs naturally stretch their entire bodies.


  • Rejuvenates the whole body (rejuvenates mind and body)
  • It helps to stretch your hamstrings, shoulders, calves, hands, and spine.
  • Also builds strength in your arms, shoulders, and legs.
  • This improves memory and concentration (yoga for concentration) and relieves stress.




How to do it:

  • Start on your hands and knees. Then align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top fringe of your mat.
  • Now stretch your elbows and relax your upper back.
  • Then, spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands.
  • Now, exhale as you tuck your toes and lift your knees off the ground. Gently begin to straighten your legs, but don't lock your knees. Bring your body into the form of an "A." Now, don’t walk your feet closer to your hands.
  • Now move equally through your heels and therefore the palms of your hands. Then firm the outer muscles of your arms and press your index fingers into the ground. Lift from the inner muscles of your arms to the highest of both shoulders. 
  • Engage your quadriceps. Rotate your thighs inward as you lift your sit bones high. Sink your heels toward the ground.
  • Align your ears together with your upper arms. Gaze between your legs or toward your navel.
  • Hold for 5-100 breaths. Lastly exhale as you gently bend your knees and come back to your hands and knees.


Don’t do it if you are in your late pregnancy. It should be avoided by people with injury to the back, arms, or shoulders, with high blood pressure, eye, or internal ear infections. If you've got any medical concerns, talk with your doctor before practicing yoga.

  • Ragdoll yoga pose

This pose is a gentler variation of a standing forward bend and is also known as Uttansana, in Sanskrit. Often practiced as a part of the warm-up during a yoga practice or within the middle of practice as an energetic recovery pose, this posture provides relief and relaxation in the body. You can practice this pose if you want to acquire a proper sitting position at the computer while working.


  • It helps relieve stress.
  • Stretches the hamstrings, calves, and hips.
  • This improves the digestive system (Yoga for indigestion problem).
  • Relieve from headaches and anxiety.




How to do it:

  • First, stand and keep the arms at your sides. Press your feet into the ground.

  • Then breathe as you lift your arms out and up over your head.

  • Exhale and fold over your legs until you are feeling a stretch.

  • Do bend your knees if the stretch is very tight.

  • Stay here in this position now take deep and slow breaths in and out.

  • Inhale let your head hang heavy. Then exhale three more breaths.

  • Inhale, let your arms dangle loose. Exhale, then two more breaths.

  • Now bring your one hand to your heart and one hand to your belly. Notice your heart beating and your breath. 

  • Bending forward can assist you to feel calmer if you're worried or nervous.


People who lack in balancing should avoid holding this posture long as generally while in dangling pose the body sways back and forth, as there's no support in the forward bend. People can use yoga blocks to support the hanging head, as an alternate practice.

  • Wall posture exercise 

Standing against the wall helps you correct your standing posture in various medical conditions and age-related posture deformities. This exercise also helps an individual to walk better due to posture correction and is being considered better than passive stretching. 



  • Will assist you to sit and stand with proper postural alignment.
  • Helps you to work more efficiently by reducing your fatigue and strain on your body.



How to do it:

  • First, stand as close as possible to the wall together with your back facing the wall.
  • Then tilt your neck back towards the wall and touch the wall.
  • Keep your shoulders open as much as possible, and the hands and arms relaxed against the wall.
  • Now keep your back straight together with your butts touching the wall.
  • Maintain a gap of 12 inches between the feet.
  • Lastly, keep your knees as straight as possible.
  • Hold this position for 120 seconds.


Do not perform if you've got any medical condition. Do not perform if you've got any back pain or knee ache.

  • Spinal twist

Twists are an excellent way to decompress and squeeze out the anxiety and depression of your day. If you’ve ever felt wiped out at the end of a workday or after a weekend of over-indulgence, a reclined spinal twist is a great pose to assist restore balance. In Sanskrit, the pose is named as Supta Matsyendrasana.



  • Helps to stretches the back muscles and glutes.
  • Also massages the back and hips
  • Hydrate the spinal disks.
  • It lengthens, relaxes, and realigns the spine.
  • It massages the abdominal organs and strengthens the abdominal muscles. 
  • Tones the waistline and also helps to get rid of toxins.
  • Increases the performance of your entire digestive system.



How to do it:

  • First, lie on your back together with your knees bent and your feet flat on the ground. You'll rest your head on a pillow or blanket for extra neck support. Now let your arms rest at your sides.
  • Now on an exhalation, draw both knees to your chest and clasp your hands around them.
  • Then extend your left leg along the ground, keeping your right knee drawn to your chest. Now extend your right arm out along the ground at shoulder-height along with your palm facing down.
  • Shift your hips slightly to the right. Then, place your left hand on the surface of your right knee. On exhaling drop your right knee over the left side of your body. Keep your left resting gently on your right knee.
  • Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the ground and off from your ears.
  • Allow the force of gravity to drop your knee even closer to the ground. If your right toes can touch the ground, allow your foot to rest. Hold the pose for 10-25 breaths. On an inhalation, slowly come to the center, bringing both knees to your chest in Knees-to-Chest Pose.
  • Exhale, and extend your right leg along the ground. Then repeat steps 3-6 on the other side.
  • When you’re finished with this pose, hug your knees to your chest for a couple of breaths in knee-to-chest pose (Apanasana). Then, slowly exhale as you extend both legs along the ground.


People with back pain or degenerative disk disease should not practice this pose and should only attempt to practice it under the guidance of an experienced and knowledgeable instructor. Also, avoid practicing this pose if you've got any knee or hip injury. Do not work beyond your range of limits and skills. If you've got any medical concerns, talk with your doctor before practicing yoga.

  • Pilates roll up

This move helps in the working of the rectus abdominals and obliques and also transverse abdominal that's the deepest core of the muscles which wrap around your waist sort of corset and also pull your abdomen inward and upward towards the spine. 


  • This exercise is an efficient way of accelerating the flexibility of your body.
  • Improves hip flexor length and in mobilizing your spine.
  • Reduces stress (yoga to relieve stress)




How to do it:

  • Start with lying on your back together with your legs straight, your feet flexed, and your arms reaching overhead on the ground.
  • Then press your lower back to the ground.
  • Now exhale strongly and pull your navel in and up toward your spine. 
  • Now roll up in slow motion, reaching your arms off the ground.
  • Then your shoulders and head, rolling up one vertebra at a time until you're sitting up along with your abdominals still pulled in. 
  • Slowly roll back down. Lastly, repeat three to 5 times, adding more as your core gets stronger.


Avoid forceful movements as you roll up, but rather use the breath to help the abdominals, and still maintain the breath throughout the exercise. Don't practice if you're pregnant.

  • The New Crunch

Also, known as the curl-up,  this exercise works the rectus abdomen (the six-pack muscle) and obliques which run diagonally around your waist and rotate your torso.


  • Tones the core muscles of the body.
  • Helps in strengthening the core muscles.
  • Improves the posture, and increases the flexibility of the muscles.
  • While performing this exercise the rectus abdominal and also the oblique muscles are tightened.




How to do it:

  • First lie on your back with your knees bent, feet flat on the ground. 
  • Now press your lower back to the ground. 
  • Place your hands behind your head, or reach your arms toward your knees if it doesn't create an excessive amount of tension in your neck.
  • Then exhale strongly and pull your navel in and up toward your spine. Curl your head and shoulders slowly off the ground.
  • Hold, then slowly lower back down. Repeat 3 times 
  • Now extend your one leg straight at a 45-degree angle toward the ceiling. Or hold both legs off the ground, knees bent, along with your shins parallel to the ground 


Avoid if you have any heart-related disease. Don't practice if you have a fever or any kind of a pain in your body like back pain or knee pain (Yoga for knee pain).


To conclude, it is important to remember that the best way to improve your posture is to specialize in exercises that strengthen your core, the abdominal, and lower back muscles that connect with your spine and pelvis. Sitting at a desk or computer terminal can cause pain and muscular tension, which in the long run can result in serious conditions and injuries. But, by taking a five or ten-minute break to do a couple of stretches your whole body can feel better. It is also good to learn to stretch spontaneously throughout the day. This may help in reducing and controlling unwanted pain and tension. A little investment in your neck and back health can save you from a lot of pain in the future. You can also acquire a computer good posture by selecting a good chair, a comfortable cushion for supporting the back, and by practicing some of these exercises.


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