You might not have an ergonomic workstation in your home. But we’ve got your back. Working or learning from home doesn’t have to be hard on your posture or body. Strategies to keep your spine healthy don’t have to be expensive.  Here are 5 simple ways to work comfortably and protect your spinal health.

Work comfortably

Lift your laptop

Laptops are not designed as desktop replacements or for extended use – especially on your lap! If you’re using your laptop on your lap for any length of time, it’s best to stop and find another way.

If you’re using your laptop at a table, the monitor is likely positioned too low. Place a few books or a shoebox underneath it so you’re looking directly at the screen. This is easy to adjust for your smaller family members and will stop you from leaning forward and bending your necks.

Even better, if you can use a separate keyboard and mouse, this will allow you to keep a comfortable typing position while elevating your screen as needed.

Raid the linen closet

No cushy desk chair? No problem. Slip a thin cushion under your seat and a rolled-up towel behind your lower back. This lumbar support will help to prevent low back pain. When you support your lumbar spine it also helps to bring your shoulders and neck into a better posture.

Go hands-free

Wired or wireless headsets are affordable game-changers. A headset can relieve the strain an extended cell phone call puts on your neck. Using the speaker on your phone or computer for meetings can also help to ease the strain.

Bad for Spinal Health

Good for Spinal Health

Protect spinal health

Stand up

You don’t need an expensive standing desk. A simple hack like placing a large cardboard box on your kitchen table can raise your laptop enough to be effective. Try to alternate between sitting and standing. We recommend standing while on calls or watching videos to get started.

Get up and move

Make sure every family member takes time to move at least once an hour. Standing briefly every 20 minutes is even better and setting a timer that chimes can really help! On your short standing breaks, get up, do a quick stretch and sit back down again. You don’t even need to stop what you are doing.

Take longer breaks every hour and do some neck rolls, shoulder rolls, and gentle spinal twists to help keep you flexible and connected to your body.

Finally, give yourself permission to take plenty of breaks. This is a stressful time, and it’s important to give yourself the physical and mental space to stay healthy.


Staying connected to your body is always the key.

Join us for our Rhythms of Life workshop series to learn strategies that will keep you connected so you can hear your body’s messages before it starts to scream!