Stay Comfortable, Mobile, and Pain-Free

Remote work has its perks—no commute, more flexibility, maybe even getting to wear cozy clothes all day. But if you’ve found yourself working from the couch, a bar stool, or a makeshift desk at your kitchen table… your body probably isn’t too happy about it. Keep reading for some working from home posture tips!

That nagging tension in your neck and shoulders? The stiff hips or aching back? It’s not just “getting older.” It’s your body telling you something needs to change.

Your Setup Matters (Even at Home)

The way you sit—especially for hours at a time—can have a huge impact on how you feel throughout the day. Without a supportive chair or properly adjusted screen, your posture may slowly shift into a forward-hunched position. That adds stress to your spine and muscles and can lead to chronic discomfort or even pain.

Here are a few working from home posture tips you can start using today:

• Set your screen at eye level. Use a laptop riser, books, or a monitor stand. Looking down puts strain on your neck.

• Keep your feet flat on the floor. If your chair is too tall, try using a footrest or even a stack of books.

• Sit all the way back in your chair. Support your lower back with a cushion or rolled-up towel if needed.

• Use a separate keyboard and mouse. This allows your elbows to stay relaxed at your sides instead of reaching forward.

Want to see how to build an ergonomic home workspace step-by-step? The Mayo Clinic offers a great guide to setting up your desk properly—even if it’s your kitchen table.

Don’t Just Sit There—Move!

Even with the perfect setup, your body isn’t meant to stay still all day. Regular movement is just as important as good posture.

Set a timer to get up and move every 30–60 minutes. Walk around, stretch, do a few mobility exercises. Your neck, back, and hips will thank you.

Need inspiration? We can show you how to add short, effective movement sessions into your day to undo the tightness and strain that builds from desk work.

We’re Here to Help

At The WELL, we help busy adults build strength and mobility that fits real life—including working from home. We can help you feel better in your body, no matter where your “office” is.

Don’t wait for the pain to get worse. Let’s build a routine that works for you—right where you are.