What is a proper posture when working from home?

Swati Prakash
Back Pain & Core, Cervicogenic headaches & Dizziness (Vertigo), neck pain, Posture & Ergonomics
0 Comments

What is a proper posture when working from home?

Work from home is the new normal for majority of us after the pandemic. In this blog we will discuss how to maintain a good posture while working from home. These are simple and easy tips that you can implement today into your daily schedule.

Firstly, check the height of your laptop screen. The top of your computer screen should be 5-10 degrees below the horizontal gaze from your eyes. This will prevent your from sticking your head forwards (forward head posture) or bending your neck upwards to look at the screen.

Raise or lower your laptop to get this height right. You can use a laptop stand or a couple of thick books or a shoebox under the laptop for raising its height. The same rule is applicable to your desktop screen or phone or a book or television at home. If you can hold the phone or book at a height to get this angle of 5-10 degrees below the horizontal gaze correct.

Another tip is to use an external keyboard and mouse so that your arm to forearm angle (at the elbow) is at approximately 90 degrees. Make sure that your wrists are in neutral and not bent upwards. You can use a mouse pad with wrist support or a rolled up face towel under your wrist to achieve a neutral position. A wrist support pad also helps to achieve a neutral position of the wrist. HERE are the ones that I use.

Here is a video on "How do you know if you have a good Sitting Posture?"

HERE is a free guide to "How to Maintain a Good Posture While Working From Home?"

Also, if you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.

I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

If you liked this post, you may also like these posts

How To Choose A Body Pillow For Managing Your Spinal (Back & Neck) Pain?

How To Choose A Body Pillow For Managing Your Spinal (Back & Neck) Pain?

Cervicogenic Dizziness Relief: 2 Sleep Habits to avoid

Cervicogenic Dizziness Relief: 2 Sleep Habits to avoid

What is the Healthiest Sleeping Position for Executive Mums?

What is the Healthiest Sleeping Position for Executive Mums?

0 Comments

Leave a Comment

Name

Email

Comment

MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.

My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.

And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.

Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **