Ergonomic Tips for Remote Workers: Avoid Posture Problems from the Sofa or Kitchen Table
Working from home has become the new normal for many of us in Clifton and across Bristol. Whether you’re typing away at your laptop in Clifton Village, answering Zoom calls from a kitchen table in Redland, or stretching out on the sofa between deadlines in Cotham, your posture can take a serious hit.
As a chiropractor here at Clifton Chiro, I’m Tim, and I see more and more remote workers coming in with back pain, stiff necks, and headaches all linked to home working. The good news? A few simple ergonomic changes can help you avoid these problems and keep your spine healthy.
Why Remote Work Affects Your Posture
Unlike traditional office spaces, many home setups aren’t designed for long hours at a desk. A dining chair may not support your lower back, and a laptop on the sofa often forces you to hunch forward. Over time, this puts strain on your spine, muscles, and joints, leading to:
Neck and shoulder tension
Lower back pain
Headaches and fatigue
Reduced mobility
Sound familiar? If so, you’re not alone; many professionals are facing the same challenges.
5 Ergonomic Tips for Remote Workers in Bristol
1. Upgrade Your Seating
If you’re using a kitchen chair, add a cushion, rolled up towel, or even a hoodie behind your lower back to support the natural curve of your spine. Better yet, consider an adjustable office chair.
2. Elevate Your Screen
Your screen should be at eye level. If you’re working from a laptop, place it on a stack of books or use a laptop stand. This prevents the “tech neck” posture that causes stiffness.
3. Keep Your Feet Flat
Your feet should rest flat on the floor (or on a small footrest if needed). Crossing legs or dangling feet shifts your hips and spine out of alignment.
4. Take Regular Movement Breaks
Set a timer to remind yourself to stand up, stretch, or walk around every 30–45 minutes. Even a quick walk up Whiteladies Road or a stretch by the window helps reduce stiffness.
5. Stretch for Better Posture
Try these simple stretches during your workday:
Neck rolls to release tension.
Shoulder shrugs to counteract hunching.
Hip openers if you’ve been sitting for hours.
At Clifton Chiro, I help patients from all over Bristol improve posture, relieve pain, and get back to living comfortably. Chiropractic care works hand in hand with good ergonomic habits to keep your spine aligned and your nervous system functioning at its best. Or if you know you are going to plonk yourself back on the sofa to work anyway, we can help keep you moving well and symptoms at bay.
When to Seek Professional Help
If you notice:
Ongoing back or neck pain
Low energy
Headaches
Numbness or tingling in your arms or legs
Generalised sittfness
Feelings of overwhelm
…it may be time to get professional support. Early care can prevent small issues from becoming bigger, long-term problems.
Take Care of Your Spine, Bristol!
Working from home doesn’t have to mean living with pain. With the right ergonomic setup and regular chiropractic care, you can stay productive, comfortable, and pain-free.
If you’re a remote worker in Bristol and want personalised advice for your posture, I’d love to help.
Book your appointment with Tim at Clifton Chiro today and take the first step toward healthier working from home.
