How to Maintain Good Posture While Working from Cafés
Sore backs and stiff aching shoulders are a classic side effect of working long hours from a laptop. For a long time, years even, I believed that there was no way to deal with this problem and it was just part of the job.
I would wake up in the morning with a dull back and sometimes even an ache in my shoulders. However, recently I have been able to make some changes that have helped the aches and pains I used to get.
Working from an office, either in person or from home can lead to sitting for long periods of time. The benefit is, you can set up your working environment to be as beneficial as possible.
When working in a coffee shop you do not have this luxury.
Why Coffee Shops can be tough on your posture?
If you are working from a coffee shop, they can be very bad places to work when it comes to posture for several reasons, including:
- You can rarely adjust the table or chair height.
- Seating can be poor in quality and design.
- Laptop screens are too low.
- You are less likely to stretch or take breaks.
How to protect your posture at the Coffee Shop?
If you are to improve your experience when it comes to working in a coffee shop and your posture you are going to have to get a little creative and possibly be very picky as well.
Choose seating wisely: This is the foundational part of the improvement. Get the right seating. Ensure that you pick a table that is at desk height, with good seating, preferably with a back. Avoid sofas, sit-up seats and stools. These will wreck your back with the second espresso.
Sit correctly: Make sure that you are sitting correctly. Have your feet placed firmly on the ground (I am a fidget so I find this hard). Have your hips, shoulders and ears aligned. Without excessive arching of the back.
Raise your laptop: If you are able to raise your laptop screen to eye level. You could bring a laptop stand like this with you.
Take micro-breaks: Getting up out of your seat, stretching and walking about. The Mayo Clinic recommends 5-10 minutes every half an hour. Other sources online say 10 minutes every hour. For me personally, around every 45 minutes feels about right.
Take a walking lunch: When it comes to lunchtime, go for a walk. Pack up your bag and have a walk about for 45mins to an hour and then relocate yourself at another cafe. This will help ensure you are taking the pressure off your hips and lower back, get your some sunshine and a change of scenery.
Personal habits that helped me
This next section is entirely from my own perspective, so please check everything I say with a pinch of salt (and of course do your own research).
These things have improved my back posture and overall health:
Wearing my backpack correctly: for years I would hump around my laptop all my stuff whilst wearing my backpack on only one strap. This of course, was a silly thing to do. Since putting both straps on if I have my backpack on my posture has improved, as it helps, as you wal,k to keep your body in good shape, which has improved my posture.
Walking: I know regulary walk over 10,000 steps a day and somedays with my little one I end up doing over 15,000. This walking has been good for me, my back and posture when working as overal health helps to keep the aches and pains away.
Kneeling Chair: I my home office, I have a kneeling chair. At first I was very skepitical about them as they look a little 'woo-woo' for my liking. However, after trying it out, the benefits have been enormous. The chair requires you to support your back and keep a natural arch as well as being very comfortable. There is a range of these chairs available.
Kettlebells: Since taking my kettlebells and working on my upper body strength through resistance training, it has made my overall health better, which helps when working from a desk.
Final Thoughts
Working in a coffee shop is still working in a coffee shop, you should still take care of yourself. Even if you are sipping a latte macchiato you still need to support your back.
If you want to know more about posture, why not go deeper with this book, Overcoming Poor Posture by Steven Low.
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