doing homework posture

What is the Best Posture for Studying Long Hours?

These are just the basics for a pain-free study experience. The perfect posture is often compromised by a poor desk arrangement, chair, screen setting, and other factors so stick with me for the perfect study posture optimization.

Sitting correctly to lower back pain

Sitting the right way.

The best chair does not help if not used right. So here are a few rules on how to improve your sitting habits.

Optimizing your desk layout

For my research, I often need multiple websites, editors or PDF documents at the same time. To avoid using multiple screens and having to turn my head all the time I recently invested in an affordable ultrawide monitor from Samsung. I can fit 3 documents next to each other and my productivity since then has greatly improved. For just about 400$ the Samsung S34J55W is a real bargain and I am more than happy with it. You can find it here on Amazon. You cannot adjust the height but I am really satisfied with my n-shaped stand which is really not difficult to build.

Finetuning your posture

Take regular breaks. Not only your brain will thank you but your muscles will as well. A good rule of thumb is to get up and walk every 30 minutes. Even better is if you use a time management method like Pomodoro (which works really well for me) to ensure you keep track of time and progress. Read more about it on how to plan and organize a perfect study day in this article .

Desk position

I wrote an extensive article on optimizing your study room and desk, take a look here .

Related Questions

Office chair headrest or not?  The simple answer is no (or to be more specific, it doesn’t matter). When you are actively typing your head usually doesn’t touch the headrest, when you are relaxing it is much better to get up and take a walk instead of leaning back and rest your head. So since special features like a headrest usually come with an additional cost don’t get one.

Related posts:

Michael borgers, 3 thoughts on “what is the best posture for studying long hours”, pin it on pinterest.

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How to Maintain Proper Posture as a Student

Maintaining proper posture is paramount for students, ensuring not only physical well-being but also promoting optimal focus and energy during studies. However, with long hours of sitting, studying, and technology use, many students fall prey to common postural issues like slouching and forward neck lean. Recognizing these challenges is the first step towards addressing and rectifying them.

Understanding Good Posture

When we talk about an upright posture, we refer to a neutral spine alignment where the head is balanced over the pelvis, and the body’s weight is evenly distributed across both feet. This ideal positioning is often sought after by students, especially those hunting to do my homework for best price without compromising their physical health in long sitting sessions. An upright posture reduces stress on the spine and surrounding muscles.

The biomechanics behind proper alignment are fascinating. Every segment of our spine has a natural curve, and maintaining these curves is crucial to minimizing stress on our vertebrae and intervertebral discs. When each part of the spine is in its correct position, it can effectively distribute loads and absorb shocks, making activities like sitting, standing, and walking more efficient and less taxing on the body.

Risks of Poor Posture

Poor posture isn’t merely an aesthetic concern; it brings with it a myriad of physical repercussions. Slouching or hunching can lead to persistent back pain, as the spine is thrown out of its natural alignment. This misalignment often causes muscle imbalances where certain muscles become overused while others weaken. Furthermore, the undue strain on the joints can lead to increased joint stress, heightening the risk of injuries and chronic pain.

On the mental and emotional front, the consequences of poor posture extend beyond the physical. Sitting or standing improperly can reduce oxygen intake, hampering concentration and leading to fatigue more rapidly. Moreover, constantly maintaining a slouched stance can subtly decrease one’s confidence, as body language speaks volumes. Standing tall not only benefits the body but also influences one’s self-perception and how they are perceived by others.

Causes of Poor Posture in Students

For students, the academic environment can inadvertently promote several habits detrimental to posture. Prolonged hours spent sitting and studying often lead to slouching, especially when fatigue sets in. The spine suffers further when students, in their bid to carry essential textbooks, overload their backpacks. Using these backpacks improperly—like slinging them over one shoulder—exacerbates the problem, putting uneven strain on the back.

Moreover, the typical student’s workspace might not always prioritize ergonomics. Desks and chairs that don’t support proper alignment can contribute to hunching and discomfort. Add to this the rise in screen time: students, leaning forward to view their gadgets or using them at incorrect angles, unknowingly adopt postures that can have long-term implications for their spinal health.

Practical Tips for Maintaining Proper Posture

Achieving proper posture as a student involves making minor but impactful changes in daily habits. Starting with the study space, ensure your chair and desk heights align so your feet are flat on the ground, and your arms are at a 90-degree angle when typing. Complement this by introducing posture aids like lumbar supports that encourage the spine’s natural curve. When it comes to screens, position them at eye level to prevent neck strain and adopt the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away, safeguarding your eyes.

Lastly, when it comes to backpacks, always use both straps, distributing the weight evenly. When lifting them, bend your knees and use your legs, sparing your back from unnecessary strain.

Exercises and Stretches to Promote Good Posture

A strong core is fundamental for maintaining an upright posture; consider incorporating planks or leg raises into your routine. For the upper back and shoulders, exercises like rows or face pulls can retract and strengthen muscles that combat slouching. Neck tilts and chest openers alleviate the tightness from constantly looking down at screens or books. Lastly, regularly assess your posture throughout the day—using a mirror or dedicated posture apps ensures you’re aligning correctly and making beneficial adjustments over time.

Maintaining Posture During Daily Activities

While standing or walking, engage your core, pull shoulders back, and ensure even weight distribution on both feet. During lectures and study sessions, sit with your back straight against the chair, feet flat on the ground, and avoid leaning forward excessively. When sleeping, opt for positions that maintain the spine’s natural curve; using a pillow under your knees or between legs can offer additional support, and ensure your head pillow isn’t too high or low.

The Role of Regular Breaks and Movement

Taking short breaks while you look for the best paper writing services is essential not just for mental refreshment but also for physical well-being. Brief exercises, such as neck rotations or shoulder stretches, can revitalize the body, preventing fatigue. Encouraging frequent movement, even just standing or walking for a few minutes, combats stiffness, ensuring both mind and body remain agile during academic endeavors.

Proper posture’s advantages extend beyond physical health, influencing our mental clarity and confidence. For students, who spend countless hours sitting and studying, prioritizing posture becomes even more crucial. Embracing the guidance shared, it’s a collective call to action: consistently remain aware of our posture and make the necessary adjustments. With diligence, we not only protect our health but also enhance our academic performance.

Written by Nikolay Catrow ( [email protected] )

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The Correct Sitting Posture while Studying

• November 24, 2023

“By taking good care of your posture now, you will enjoy and savour lifelong health benefits and beauty.” – Cindy Ann Peterson.

“Don’t slouch; sit straight; otherwise, your back will hurt, or you’ll strain your neck”… You must have heard your elders nagging you about your sitting posture more than once. Often, their advice falls on deaf ears. We believe that as long as we can study, it doesn’t matter how we actually sit, but researchers suggest otherwise.

Studies have shown that students’  Sitting Posture while Studying  can make or break their exam preparation. This is because poor posture directly affects our muscles and psychological factors like confidence, energy,  concentration , memory, focus, cognitive stress, etc. In addition,  poor sitting posture while studying  can result in a bad mood, wavering focus, disoriented cognitive skills, etc. Hence, students must embrace the  correct sitting posture while studying  to make the most of their study time. In this article, we’ll discuss the  proper sitting posture for students , the correct posture for studying on the floor and bed, and how you can improve your current sitting posture.

Sitting Advice while Studying:

Scientifically speaking, when identifying the  correct posture for studying , your spinal cord plays a significant role. Whether sitting or standing, the best posture for studying is when all the curves of your vertebral column at the neck, mid-back, and lower back are correctly maintained and aligned. Bending your spine too much or putting excessive pressure on it can harm your body.

Here’s the Sitting Posture while Studying:

• Sit while keeping your back straight, do not lean forward, and ensure your back is well-rested on the chair.
• You can also use a pillow, cushion, or rolled-up blanket for your back to rest it properly on the chair.
• Keep your feet flat on the ground with your knees and hips at the same level. Avoid sitting with your legs dangling.
• Sit in a vertical position with your feet firmly pressed on the floor. Your shoulders should be relaxed with your elbows close to your sites.
• Put your study material or computer screen at eye level to  avoid slouching for reading  the content.

1. Furniture placement tips while studying:

• Sit on a comfortable, adjustable chair that supports your back without slouching.
• Adjust your chair, so you’ll have sufficient space for your knees, and your feet should be firmly placed on the ground.
• Support your elbows with armrests to avoid putting pressure on your arms and elbows.
• The desk should be high and big enough to  provide space for your knees  and accommodate all your study materials.
• Computer screen should be placed at eye level to prevent slouching and at arm’s length to avoid eye-straining.
• The keyboard should be placed near your stomach to  avoid moving your arms  too much. It will also prevent you from  overworking your shoulder muscles while studying .
• Put your wrists in a neutral position and support your arms on the desk while working with a keyboard and mouse.
• Always study with adequate lightning. Too dim lighting may lead to long term eye-issues and headaches.

2. Correct sitting posture while reading:

But just like studying, poor posture for reading can lead to back pain, muscle aches, and neck strain. To prevent that, here we present  sitting advice while reading :

• Sit on a chair with your back straight and feet touching the floor.
• Tuck your chin downwards towards your neck and keep it even with your shoulders.
• Put your books close to your eyes to avoid slouching.

3. Posture while Studying on the floor:

Studies are not limited to tables and chairs only. Often students opt to study on floors for comfort or other reasons, and changing study places is also beneficial. However, maintaining your sitting posture is essential for floor study as well. Follow the given advice while  studying on the floor :

• It is recommended to sit cross-legged  on the floor while studying .
• Put your body’s weight on your hips rather than your legs.
• For better comfort, you can also sit on a cushion or place it between your knees to  minimise the pressure on your back .

4. Posture while Studying on the bed:

It’s a rare occurrence when you put yourself in a warm and cosy envelope of your bed and study without falling asleep. Because of that, we won’t recommend you study on your bed, but if you can’t avoid it, here are your  posture advice while studying in bed :

• Sit with your back pressed against the headboard or wall, and put not more than two pillows to support your back.
• Use a small bed table to position your books, and avoid putting them on your lap as you’ll have to slouch to study that way.
• Don’t sit too comfortably, or you’ll fall asleep.

How to improve your current Postures while Studying?

• Prepare Your Environment:  The first step to  improving your sitting posture  is adjusting your surroundings. As mentioned earlier, adjust your chair’s height, back support, desk height, computer screen, mouse, and keyboard placement to avoid slouching and straining your muscles.
• Stretch When Necessary:  Sometimes, even while sitting with the correct posture, your muscles will ache with pent-up tension and stress. To relieve them, stretch your body whenever you feel necessary. Medical studies show that 5-10 minutes of mild body stretching can improve flexibility, body posture, and muscle pain.
• Take Breaks:  It may be challenging to hold the same  straight posture for longer durations while studying . After some time, you may feel tired and succumb to slouching. To prevent that, take  regular breaks while studying . Relax, move around, meditate or do mobility exercises to calm your mind and body.

Remember,  changing our posture  might require some time because we have become accustomed to  sitting ,  standing , and  walking  in the same way for years. Therefore, follow the guidelines mentioned above to  improve your posture  the best you can.

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7 Ways to Prevent Back and Neck Pain While Studying

Studying can be a pain in the neck, literally. But you don’t literally have to suffer from back or neck pain while studying.  Here are 7 ways to prevent pain from schoolwork.

How to Prevent Neck Pain While Studying

1. correct your posture.

Did your mother ever say… “don’t slouch” or “sit up straight”. Well, you should listen to her. Use good posture .

The spine is naturally curved. When you slouch you’re altering this curve. Your spine is designed to bend and accommodate different positions, but slouching for too long puts stress on the spine and often leads to pain.

2. Use Lumbar Support

There are tools to help you maintain good posture. Using a lumbar support is one example. A lumbar pillow is a cushion designed to attach to your chair and support your lower back. If you can’t find a cushion, place a rolled up towel behind your lower back. This will help support your weight and take stress off of your back.

3. Take Study Breaks

Have you heard the term “sitting is the new smoking”? This phrase refers to the health risks associated with our increasingly sedentary lifestyles. It’s often not possible to avoid sitting while studying or doing homework but, there are steps we can take to minimize the effect of this non-physical activity.

One of the easiest ways to prevent pain associated with sitting for too long is to take frequent breaks. Take a study break every half hour, even if it’s just to get up and walk to the kitchen for a glass of water. Your back will thank you for it.

Since you’re taking a break every half hour you might as well put that time to good use. Do some stretching . When you sit for long periods of time your soft tissues tend to contract. Doing some neck rolls or back stretches can help loosen ligaments and tendons which will take stress off your muscles and the bones of your spine.

5. Adjust Your Monitor Height

For students that spend a lot of time at a computer, using a monitor that is positioned too high increases their likelihood of neck pain. Ideally, the top of the computer screen should be the same height as your eyes. Continually looking at a monitor higher than your eyes could prove to be a “pain in the neck”!

Many of us feel that studying is a “pain in the neck”. But, with a few simple changes, it doesn’t have to result in a pain in the neck!

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150268/
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What is the Best Posture for Studying?

• Updated on  
• Jan 12, 2022

A good stance and posture reflect a proper state of mind. – Morihei Ueshiba . Almost all of us must have been nagged by our elders to avoid sitting in a hunchback position or read while lying down. Indeed their concern is serious because our posture can actually make or break our muscles and affect our body’s reaction to fatigue and tiredness. People spend a substantial amount of time throughout the day and nights sitting in front of their laptops/books to work/study. It has become extremely essential that we remind ourselves to sit up straight and not inculcate a bad posture in our lives. If you are thinking about what is the best posture for studying, then don’t worry, we’ve got your back! This time Literally! Read this blog to know about the correct posture for studying along with the importance of maintaining a good posture and its various health benefits.

This Blog Includes:

Correct sitting posture for studying, best position to study on the floor, best posture for reading, best posture for studying on bed, why does posture even matter, benefits of maintaining a good posture, consequences of a bad posture.

A posture could be any position you hold to support your body while sitting, standing, walking, etc. to maintain stability and balance. The posture we use while sitting/not moving is called a static posture. The spinal cord plays an essential role in building your posture. The natural curves of the spine at your neck, mid-back and lower-back should be aligned in a manner so as to maintain the curves. Does posture affect studying? It is essential to know the best posture for studying and working where the alignment doesn’t make your muscles bend excessively or cause too much strain which can badly affect your body.

How can I improve my posture when studying? Now that you are aware of the importance of posture, here are the science-backed ways to find the correct posture for studying and working:

• The correct posture for studying as per doctors is when you do not lean forward and sit with a straight back on the chair and ensure that your back is not touching the chair. Follow a vertical or a rested position while studying on a chair. If your chair is not comfortable for resting your back, then take a cushion, pillow or a rolled-up blanket for good back support.
• Your choice and arrangement of the furniture is the key to finding the correct posture of studying. Make sure that you have a comfortable chair that is adjustable. Make sure the chair has good and comfortable back support. The desk should be of proper height and positioned so as to give you sufficient knee space. 
• To find the best posture for studying, sit down and position your limbs. Avoid leaning on the desk and keep your back erect pressing slightly towards the chair. Keep both your feet straight on the ground. If you’re working on your computer, keep it straight at an arm’s length to avoid straining your eyes. 

Correct Placement of the Chair and Desk for the Best Posture for Studying

• Your chair should be supportive enough and adjustable for your back.
• The correct posture for studying is when your back is touching the chair and is well-supported. Sit in a vertical posture and do not try to lean forward.
• The height of your chair should be adjusted in a way that your feet are placed well on the floor and you do not keep them dangling. This way, you can also prevent a slouching posture.
• The desk you are using for placing your notebooks or the computer should be at the right height so that you do not lean or slouch to focus. Place the computer on your laptop an arm’s length away to keep a good distance between your eyes and the screen. This will also help you avoid screen fatigue .
• Avoid low light for studying, be it using the computer or writing/reading.

Here is how to correct your posture for studying:

• Take a 10-minute break where you stretch or walk around. Do this every half an hour to avoid cramps and for effective blood circulation in places where your limbs or muscles feel stiff.
• If you have had a bad posture for a long time and are facing difficulties with correcting it, there are back posture correctors available which you can use but make sure to get in touch with a physiotherapist first.

There are many benefits of sitting on the floor as it boosts flexibility and mobility in your body. If you are studying on the floor, taking an incorrect posture can lead to back issues. Here is how you can find the best position to study on the floor:

Study while sitting cross-legged on the floor, make sure that you shift your weight on your hips and not on the feet. You can also minimise the pressure on your back and hips by sitting on a cushion or putting it beneath your knees.

While the posture for studying and reading can be similar, many prefer to read in their unique posture like lying on the stomach or scouching on the sofa. As you take a reading position for a longer duration, an incorrect posture can cause strain in the neck or the back. Here are the best ways to find the correct posture for reading:

• Hunching or bending your back can lead to strain the back thus keeping your back straight while reading is essentially important.
• Keep a neutral spine by sitting up straight with tucking your chin down and keeping your neck even with the shoulders.
• Bring the book closer to your eyes so that you don’t have to slouch down and put excess strain on your back or neck.

Studying on bed is one of the trickiest places to be. Imagine sitting with everything cosy and slowly slipping down and falling asleep! This happens with a lot of us. While we recommend not studying in bed for along time, there are times when we just cannot avoid it. So, here is the best posture for you to study in bed.

• Sit against a wall, with not more than two pillows to maintain your posture. 
• Use a study table for the bed and do not rely on keeping the books on your lap. This will get messy and distracting for you.
• Make sure there are no other distractions like television or smartphone.
• Most importantly, do not get too comfortable. Keep a straight spine and do not aim for a cozy environment.

Medical and Psychological researchers have consistently emphasised upon the connection of a good posture with psychological factors like positive memory, confidence, cognitive stress, energy, etc. A study conducted through health psychology also concluded that the way we sit during work/studies can affect our overall mood. Apart from the physiological damage, a bad posture can also result in a negative mood and reduce focus. Despite there being various other factors that affect cognition, it is undeniable that posture certainly can be one of the factors. A relaxed posture also seems to activate the right (creative) side of the brain. There was a prominent study done by Harvard University and Columbia University researchers where they tested the intake of risk by participants while they were sitting in a powerful pose or in occupying minimal space (bad posture), and how it subconsciously affects decision making. They found out that those sitting in a powerful posture not only made rational decisions but were 45% more likely to take a risky bet. Therefore, it is essential to practice the best posture for studying and working to ensure maximum productivity.

Apart from the various psychological benefits, good posture plays a huge role in your physiological well-being. 

• Maintaining a good posture reduces the chances of having headaches. An unaligned posture increases strain in your neck. We often bend or lean forward while looking at our laptop or phones which results in overstretching of tendons and ligaments in the neck. Such problems in the neck lead to neck spasms, inflammation and dizziness. 
• Using a good posture for studying or working also effectively eases breathing. When you slouch or lean on your desk, it tightens the rib which makes it difficult to breathe. Sitting upright helps ease the pulsating movement of the diaphragm. 
• As concerning it is, back pain is one of the most common issues for adolescents and adults. Again, it all spirals down to a bad posture. An aligned posture can cause back pain relief instantly. 

Along with these, using the aforementioned ways to ensure the best posture for studying, you can avail many psychological benefits such as a confidence boost, positive mood, improved focus and concentration.

Still not convinced if sitting properly can help your body feel less stressed and strained? Take a look at some shocking dire effects of a bad posture.

• A bad posture for studying can lead to Carpal tunnel syndrome because of the tightening of muscles. 
• Leaning or bending while sitting can also lead to poor digestion due to the pressure on the abdomen.
• A few long term effects are higher risks of having cardiovascular diseases due to the tightening of blood vessels. It can also lead to an impaired lung function, hyperflexion and hyperextension, etc. 

We hope that this blog on the best posture for studying helps you save your back from the extreme adventures a lousy posture can take you on! While a good posture can help you focus, taking professional guidance for your academic and career decisions is essential to actualise your dream career! Our Leverage Edu experts are here to guide you at every step of your academic and career journey to ensure that you make informed decisions towards a rewarding career! Sign up for a free session with us today!

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How to Do Homework: 15 Expert Tips and Tricks

Coursework/GPA

Everyone struggles with homework sometimes, but if getting your homework done has become a chronic issue for you, then you may need a little extra help. That’s why we’ve written this article all about how to do homework. Once you’re finished reading it, you’ll know how to do homework (and have tons of new ways to motivate yourself to do homework)!

We’ve broken this article down into a few major sections. You’ll find:

• A diagnostic test to help you figure out why you’re struggling with homework
• A discussion of the four major homework problems students face, along with expert tips for addressing them
• A bonus section with tips for how to do homework fast

By the end of this article, you’ll be prepared to tackle whatever homework assignments your teachers throw at you .

So let’s get started!

How to Do Homework: Figure Out Your Struggles 

Sometimes it feels like everything is standing between you and getting your homework done. But the truth is, most people only have one or two major roadblocks that are keeping them from getting their homework done well and on time. 

The best way to figure out how to get motivated to do homework starts with pinpointing the issues that are affecting your ability to get your assignments done. That’s why we’ve developed a short quiz to help you identify the areas where you’re struggling. 

Take the quiz below and record your answers on your phone or on a scrap piece of paper. Keep in mind there are no wrong answers! 

1. You’ve just been assigned an essay in your English class that’s due at the end of the week. What’s the first thing you do?

A. Keep it in mind, even though you won’t start it until the day before it’s due  B. Open up your planner. You’ve got to figure out when you’ll write your paper since you have band practice, a speech tournament, and your little sister’s dance recital this week, too.  C. Groan out loud. Another essay? You could barely get yourself to write the last one!  D. Start thinking about your essay topic, which makes you think about your art project that’s due the same day, which reminds you that your favorite artist might have just posted to Instagram...so you better check your feed right now. 

2. Your mom asked you to pick up your room before she gets home from work. You’ve just gotten home from school. You decide you’ll tackle your chores: 

A. Five minutes before your mom walks through the front door. As long as it gets done, who cares when you start?  B. As soon as you get home from your shift at the local grocery store.  C. After you give yourself a 15-minute pep talk about how you need to get to work.  D. You won’t get it done. Between texts from your friends, trying to watch your favorite Netflix show, and playing with your dog, you just lost track of time! 

3. You’ve signed up to wash dogs at the Humane Society to help earn money for your senior class trip. You: 

A. Show up ten minutes late. You put off leaving your house until the last minute, then got stuck in unexpected traffic on the way to the shelter.  B. Have to call and cancel at the last minute. You forgot you’d already agreed to babysit your cousin and bake cupcakes for tomorrow’s bake sale.  C. Actually arrive fifteen minutes early with extra brushes and bandanas you picked up at the store. You’re passionate about animals, so you’re excited to help out! D. Show up on time, but only get three dogs washed. You couldn’t help it: you just kept getting distracted by how cute they were!

4. You have an hour of downtime, so you decide you’re going to watch an episode of The Great British Baking Show. You: 

A. Scroll through your social media feeds for twenty minutes before hitting play, which means you’re not able to finish the whole episode. Ugh! You really wanted to see who was sent home!  B. Watch fifteen minutes until you remember you’re supposed to pick up your sister from band practice before heading to your part-time job. No GBBO for you!  C. You finish one episode, then decide to watch another even though you’ve got SAT studying to do. It’s just more fun to watch people make scones.  D. Start the episode, but only catch bits and pieces of it because you’re reading Twitter, cleaning out your backpack, and eating a snack at the same time.

5. Your teacher asks you to stay after class because you’ve missed turning in two homework assignments in a row. When she asks you what’s wrong, you say: 

A. You planned to do your assignments during lunch, but you ran out of time. You decided it would be better to turn in nothing at all than submit unfinished work.  B. You really wanted to get the assignments done, but between your extracurriculars, family commitments, and your part-time job, your homework fell through the cracks.  C. You have a hard time psyching yourself to tackle the assignments. You just can’t seem to find the motivation to work on them once you get home.  D. You tried to do them, but you had a hard time focusing. By the time you realized you hadn’t gotten anything done, it was already time to turn them in. 

Like we said earlier, there are no right or wrong answers to this quiz (though your results will be better if you answered as honestly as possible). Here’s how your answers break down: 

• If your answers were mostly As, then your biggest struggle with doing homework is procrastination. 
• If your answers were mostly Bs, then your biggest struggle with doing homework is time management. 
• If your answers were mostly Cs, then your biggest struggle with doing homework is motivation. 
• If your answers were mostly Ds, then your biggest struggle with doing homework is getting distracted. 

Now that you’ve identified why you’re having a hard time getting your homework done, we can help you figure out how to fix it! Scroll down to find your core problem area to learn more about how you can start to address it. 

And one more thing: you’re really struggling with homework, it’s a good idea to read through every section below. You may find some additional tips that will help make homework less intimidating. 

How to Do Homework When You’re a Procrastinator  

Merriam Webster defines “procrastinate” as “to put off intentionally and habitually.” In other words, procrastination is when you choose to do something at the last minute on a regular basis. If you’ve ever found yourself pulling an all-nighter, trying to finish an assignment between periods, or sprinting to turn in a paper minutes before a deadline, you’ve experienced the effects of procrastination. 

If you’re a chronic procrastinator, you’re in good company. In fact, one study found that 70% to 95% of undergraduate students procrastinate when it comes to doing their homework. Unfortunately, procrastination can negatively impact your grades. Researchers have found that procrastination can lower your grade on an assignment by as much as five points ...which might not sound serious until you realize that can mean the difference between a B- and a C+. 

Procrastination can also negatively affect your health by increasing your stress levels , which can lead to other health conditions like insomnia, a weakened immune system, and even heart conditions. Getting a handle on procrastination can not only improve your grades, it can make you feel better, too! 

The big thing to understand about procrastination is that it’s not the result of laziness. Laziness is defined as being “disinclined to activity or exertion.” In other words, being lazy is all about doing nothing. But a s this Psychology Today article explains , procrastinators don’t put things off because they don’t want to work. Instead, procrastinators tend to postpone tasks they don’t want to do in favor of tasks that they perceive as either more important or more fun. Put another way, procrastinators want to do things...as long as it’s not their homework! 

3 Tips f or Conquering Procrastination 

Because putting off doing homework is a common problem, there are lots of good tactics for addressing procrastination. Keep reading for our three expert tips that will get your homework habits back on track in no time. 

#1: Create a Reward System

Like we mentioned earlier, procrastination happens when you prioritize other activities over getting your homework done. Many times, this happens because homework...well, just isn’t enjoyable. But you can add some fun back into the process by rewarding yourself for getting your work done. 

Here’s what we mean: let’s say you decide that every time you get your homework done before the day it’s due, you’ll give yourself a point. For every five points you earn, you’ll treat yourself to your favorite dessert: a chocolate cupcake! Now you have an extra (delicious!) incentive to motivate you to leave procrastination in the dust. 

If you’re not into cupcakes, don’t worry. Your reward can be anything that motivates you . Maybe it’s hanging out with your best friend or an extra ten minutes of video game time. As long as you’re choosing something that makes homework worth doing, you’ll be successful. 

#2: Have a Homework Accountability Partner 

If you’re having trouble getting yourself to start your homework ahead of time, it may be a good idea to call in reinforcements . Find a friend or classmate you can trust and explain to them that you’re trying to change your homework habits. Ask them if they’d be willing to text you to make sure you’re doing your homework and check in with you once a week to see if you’re meeting your anti-procrastination goals. 

Sharing your goals can make them feel more real, and an accountability partner can help hold you responsible for your decisions. For example, let’s say you’re tempted to put off your science lab write-up until the morning before it’s due. But you know that your accountability partner is going to text you about it tomorrow...and you don’t want to fess up that you haven’t started your assignment. A homework accountability partner can give you the extra support and incentive you need to keep your homework habits on track. 

#3: Create Your Own Due Dates 

If you’re a life-long procrastinator, you might find that changing the habit is harder than you expected. In that case, you might try using procrastination to your advantage! If you just can’t seem to stop doing your work at the last minute, try setting your own due dates for assignments that range from a day to a week before the assignment is actually due. 

Here’s what we mean. Let’s say you have a math worksheet that’s been assigned on Tuesday and is due on Friday. In your planner, you can write down the due date as Thursday instead. You may still put off your homework assignment until the last minute...but in this case, the “last minute” is a day before the assignment’s real due date . This little hack can trick your procrastination-addicted brain into planning ahead! 

If you feel like Kevin Hart in this meme, then our tips for doing homework when you're busy are for you. 

How to Do Homework When You’re too Busy

If you’re aiming to go to a top-tier college , you’re going to have a full plate. Because college admissions is getting more competitive, it’s important that you’re maintaining your grades , studying hard for your standardized tests , and participating in extracurriculars so your application stands out. A packed schedule can get even more hectic once you add family obligations or a part-time job to the mix. 

If you feel like you’re being pulled in a million directions at once, you’re not alone. Recent research has found that stress—and more severe stress-related conditions like anxiety and depression— are a major problem for high school students . In fact, one study from the American Psychological Association found that during the school year, students’ stress levels are higher than those of the adults around them. 

For students, homework is a major contributor to their overall stress levels . Many high schoolers have multiple hours of homework every night , and figuring out how to fit it into an already-packed schedule can seem impossible. 

3 Tips for Fitting Homework Into Your Busy Schedule

While it might feel like you have literally no time left in your schedule, there are still ways to make sure you’re able to get your homework done and meet your other commitments. Here are our expert homework tips for even the busiest of students. 

#1: Make a Prioritized To-Do List 

You probably already have a to-do list to keep yourself on track. The next step is to prioritize the items on your to-do list so you can see what items need your attention right away. 

Here’s how it works: at the beginning of each day, sit down and make a list of all the items you need to get done before you go to bed. This includes your homework, but it should also take into account any practices, chores, events, or job shifts you may have. Once you get everything listed out, it’s time to prioritize them using the labels A, B, and C. Here’s what those labels mean:

• A Tasks : tasks that have to get done—like showing up at work or turning in an assignment—get an A. 
• B Tasks : these are tasks that you would like to get done by the end of the day but aren’t as time sensitive. For example, studying for a test you have next week could be a B-level task. It’s still important, but it doesn’t have to be done right away.
• C Tasks: these are tasks that aren’t very important and/or have no real consequences if you don’t get them done immediately. For instance, if you’re hoping to clean out your closet but it’s not an assigned chore from your parents, you could label that to-do item with a C.

Prioritizing your to-do list helps you visualize which items need your immediate attention, and which items you can leave for later. A prioritized to-do list ensures that you’re spending your time efficiently and effectively, which helps you make room in your schedule for homework. So even though you might really want to start making decorations for Homecoming (a B task), you’ll know that finishing your reading log (an A task) is more important. 

#2: Use a Planner With Time Labels

Your planner is probably packed with notes, events, and assignments already. (And if you’re not using a planner, it’s time to start!) But planners can do more for you than just remind you when an assignment is due. If you’re using a planner with time labels, it can help you visualize how you need to spend your day.

A planner with time labels breaks your day down into chunks, and you assign tasks to each chunk of time. For example, you can make a note of your class schedule with assignments, block out time to study, and make sure you know when you need to be at practice. Once you know which tasks take priority, you can add them to any empty spaces in your day. 

Planning out how you spend your time not only helps you use it wisely, it can help you feel less overwhelmed, too . We’re big fans of planners that include a task list ( like this one ) or have room for notes ( like this one ). 

#3: Set Reminders on Your Phone 

If you need a little extra nudge to make sure you’re getting your homework done on time, it’s a good idea to set some reminders on your phone. You don’t need a fancy app, either. You can use your alarm app to have it go off at specific times throughout the day to remind you to do your homework. This works especially well if you have a set homework time scheduled. So if you’ve decided you’re doing homework at 6:00 pm, you can set an alarm to remind you to bust out your books and get to work. 

If you use your phone as your planner, you may have the option to add alerts, emails, or notifications to scheduled events . Many calendar apps, including the one that comes with your phone, have built-in reminders that you can customize to meet your needs. So if you block off time to do your homework from 4:30 to 6:00 pm, you can set a reminder that will pop up on your phone when it’s time to get started. 

This dog isn't judging your lack of motivation...but your teacher might. Keep reading for tips to help you motivate yourself to do your homework.

How to Do Homework When You’re Unmotivated 

At first glance, it may seem like procrastination and being unmotivated are the same thing. After all, both of these issues usually result in you putting off your homework until the very last minute. 

But there’s one key difference: many procrastinators are working, they’re just prioritizing work differently. They know they’re going to start their homework...they’re just going to do it later. 

Conversely, people who are unmotivated to do homework just can’t find the willpower to tackle their assignments. Procrastinators know they’ll at least attempt the homework at the last minute, whereas people who are unmotivated struggle with convincing themselves to do it at a ll. For procrastinators, the stress comes from the inevitable time crunch. For unmotivated people, the stress comes from trying to convince themselves to do something they don’t want to do in the first place. 

Here are some common reasons students are unmotivated in doing homework : 

• Assignments are too easy, too hard, or seemingly pointless 
• Students aren’t interested in (or passionate about) the subject matter
• Students are intimidated by the work and/or feels like they don’t understand the assignment 
• Homework isn’t fun, and students would rather spend their time on things that they enjoy 

To sum it up: people who lack motivation to do their homework are more likely to not do it at all, or to spend more time worrying about doing their homework than...well, actually doing it.

3 Tips for How to Get Motivated to Do Homework

The key to getting homework done when you’re unmotivated is to figure out what does motivate you, then apply those things to homework. It sounds tricky...but it’s pretty simple once you get the hang of it! Here are our three expert tips for motivating yourself to do your homework. 

#1: Use Incremental Incentives

When you’re not motivated, it’s important to give yourself small rewards to stay focused on finishing the task at hand. The trick is to keep the incentives small and to reward yourself often. For example, maybe you’re reading a good book in your free time. For every ten minutes you spend on your homework, you get to read five pages of your book. Like we mentioned earlier, make sure you’re choosing a reward that works for you! 

So why does this technique work? Using small rewards more often allows you to experience small wins for getting your work done. Every time you make it to one of your tiny reward points, you get to celebrate your success, which gives your brain a boost of dopamine . Dopamine helps you stay motivated and also creates a feeling of satisfaction when you complete your homework !  

#2: Form a Homework Group 

If you’re having trouble motivating yourself, it’s okay to turn to others for support. Creating a homework group can help with this. Bring together a group of your friends or classmates, and pick one time a week where you meet and work on homework together. You don’t have to be in the same class, or even taking the same subjects— the goal is to encourage one another to start (and finish!) your assignments. 

Another added benefit of a homework group is that you can help one another if you’re struggling to understand the material covered in your classes. This is especially helpful if your lack of motivation comes from being intimidated by your assignments. Asking your friends for help may feel less scary than talking to your teacher...and once you get a handle on the material, your homework may become less frightening, too. 

#3: Change Up Your Environment 

If you find that you’re totally unmotivated, it may help if you find a new place to do your homework. For example, if you’ve been struggling to get your homework done at home, try spending an extra hour in the library after school instead. The change of scenery can limit your distractions and give you the energy you need to get your work done. 

If you’re stuck doing homework at home, you can still use this tip. For instance, maybe you’ve always done your homework sitting on your bed. Try relocating somewhere else, like your kitchen table, for a few weeks. You may find that setting up a new “homework spot” in your house gives you a motivational lift and helps you get your work done. 

Social media can be a huge problem when it comes to doing homework. We have advice for helping you unplug and regain focus.

How to Do Homework When You’re Easily Distracted

We live in an always-on world, and there are tons of things clamoring for our attention. From friends and family to pop culture and social media, it seems like there’s always something (or someone!) distracting us from the things we need to do.

The 24/7 world we live in has affected our ability to focus on tasks for prolonged periods of time. Research has shown that over the past decade, an average person’s attention span has gone from 12 seconds to eight seconds . And when we do lose focus, i t takes people a long time to get back on task . One study found that it can take as long as 23 minutes to get back to work once we’ve been distracte d. No wonder it can take hours to get your homework done! 

3 Tips to Improve Your Focus

If you have a hard time focusing when you’re doing your homework, it’s a good idea to try and eliminate as many distractions as possible. Here are three expert tips for blocking out the noise so you can focus on getting your homework done. 

#1: Create a Distraction-Free Environment

Pick a place where you’ll do your homework every day, and make it as distraction-free as possible. Try to find a location where there won’t be tons of noise, and limit your access to screens while you’re doing your homework. Put together a focus-oriented playlist (or choose one on your favorite streaming service), and put your headphones on while you work. 

You may find that other people, like your friends and family, are your biggest distraction. If that’s the case, try setting up some homework boundaries. Let them know when you’ll be working on homework every day, and ask them if they’ll help you keep a quiet environment. They’ll be happy to lend a hand! 

#2: Limit Your Access to Technology 

We know, we know...this tip isn’t fun, but it does work. For homework that doesn’t require a computer, like handouts or worksheets, it’s best to put all your technology away . Turn off your television, put your phone and laptop in your backpack, and silence notifications on any wearable tech you may be sporting. If you listen to music while you work, that’s fine...but make sure you have a playlist set up so you’re not shuffling through songs once you get started on your homework. 

If your homework requires your laptop or tablet, it can be harder to limit your access to distractions. But it’s not impossible! T here are apps you can download that will block certain websites while you’re working so that you’re not tempted to scroll through Twitter or check your Facebook feed. Silence notifications and text messages on your computer, and don’t open your email account unless you absolutely have to. And if you don’t need access to the internet to complete your assignments, turn off your WiFi. Cutting out the online chatter is a great way to make sure you’re getting your homework done. 

#3: Set a Timer (the Pomodoro Technique)

Have you ever heard of the Pomodoro technique ? It’s a productivity hack that uses a timer to help you focus!

Here’s how it works: first, set a timer for 25 minutes. This is going to be your work time. During this 25 minutes, all you can do is work on whatever homework assignment you have in front of you. No email, no text messaging, no phone calls—just homework. When that timer goes off, you get to take a 5 minute break. Every time you go through one of these cycles, it’s called a “pomodoro.” For every four pomodoros you complete, you can take a longer break of 15 to 30 minutes.

The pomodoro technique works through a combination of boundary setting and rewards. First, it gives you a finite amount of time to focus, so you know that you only have to work really hard for 25 minutes. Once you’ve done that, you’re rewarded with a short break where you can do whatever you want. Additionally, tracking how many pomodoros you complete can help you see how long you’re really working on your homework. (Once you start using our focus tips, you may find it doesn’t take as long as you thought!)

Two Bonus Tips for How to Do Homework Fast

Even if you’re doing everything right, there will be times when you just need to get your homework done as fast as possible. (Why do teachers always have projects due in the same week? The world may never know.)

The problem with speeding through homework is that it’s easy to make mistakes. While turning in an assignment is always better than not submitting anything at all, you want to make sure that you’re not compromising quality for speed. Simply put, the goal is to get your homework done quickly and still make a good grade on the assignment! 

Here are our two bonus tips for getting a decent grade on your homework assignments , even when you’re in a time crunch. 

#1: Do the Easy Parts First 

This is especially true if you’re working on a handout with multiple questions. Before you start working on the assignment, read through all the questions and problems. As you do, make a mark beside the questions you think are “easy” to answer . 

Once you’ve finished going through the whole assignment, you can answer these questions first. Getting the easy questions out of the way as quickly as possible lets you spend more time on the trickier portions of your homework, which will maximize your assignment grade. 

(Quick note: this is also a good strategy to use on timed assignments and tests, like the SAT and the ACT !) 

#2: Pay Attention in Class 

Homework gets a lot easier when you’re actively learning the material. Teachers aren’t giving you homework because they’re mean or trying to ruin your weekend... it’s because they want you to really understand the course material. Homework is designed to reinforce what you’re already learning in class so you’ll be ready to tackle harder concepts later.

When you pay attention in class, ask questions, and take good notes, you’re absorbing the information you’ll need to succeed on your homework assignments. (You’re stuck in class anyway, so you might as well make the most of it!) Not only will paying attention in class make your homework less confusing, it will also help it go much faster, too.

What’s Next?

If you’re looking to improve your productivity beyond homework, a good place to begin is with time management. After all, we only have so much time in a day...so it’s important to get the most out of it! To get you started, check out this list of the 12 best time management techniques that you can start using today.

You may have read this article because homework struggles have been affecting your GPA. Now that you’re on the path to homework success, it’s time to start being proactive about raising your grades. This article teaches you everything you need to know about raising your GPA so you can

Now you know how to get motivated to do homework...but what about your study habits? Studying is just as critical to getting good grades, and ultimately getting into a good college . We can teach you how to study bette r in high school. (We’ve also got tons of resources to help you study for your ACT and SAT exams , too!)

These recommendations are based solely on our knowledge and experience. If you purchase an item through one of our links, PrepScholar may receive a commission.

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Forget bad posture — use this 8-move mobility routine at your desk to undo the effects of prolonged sitting

Time for a screen break and a stretch

Working a desk job means spending long hours sitting on your bum, staring at a screen. As a result, many of us become accustomed to the feeling of stiffness or pain and often don't do anything about it.

While the best under-desk treadmills offer a great way to increase your activity levels as you answer emails and take calls, not everyone has space or the ability to work while walking. Fortunately, that’s where a simple mobility routine can help, one that works on easing muscle stiffness and pain caused by prolonged sitting.

This session comes from mobility coach Amir Zandinejad and is designed to target problem areas in the upper body and improve your posture throughout the day. Whether you’re tight on space or just need a quick break from your screen, these exercises offer an easy way to keep your body feeling its best while you work.

What is Amir Zandinejad's 8-move desk mobility routine?

The routine focuses on something called Controlled Articular Rotations (CARs), which sounds complex, but all it refers to is a type of movement that involves rotating a joint through its full range of motion in a slow and controlled way. 

As Zandinejad explains: "With CARs, we express our full ranges of motion to remind our nervous system that these ranges are important to us and we want to keep them. We also influence blood, oxygen, and nutrients to our tissues to maintain their health."

You'll perform four to five reps of each exercise, except the final two moves where Zandinejad recommends performing up to six reps. 

A post shared by Amir Zandinejad | Mobility Coach (@beardthebestyoucanbe) A photo posted by on

According to research published in the Journal of Lifestyle Medicine , long sitting times are linked to exhaustion, lower job satisfaction, hypertension, and aches and pains, especially in the shoulders, lower back, thighs, and knees.

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So, even if it's just a few minutes of stretching at your desk, it's important to peel your eyes from the screen and inject some movement into your day. And as you can see from Zandinejad's routine, you don't need a lot of time or space to get started and feel the positive impact while sitting down working. 

While performing the movements, focus on slow and controlled movements. You mustn't push through pain if you experience it during any of the exercises. Zandinejad says, "Make sure to only work in pain-free ranges of motion. If any range creates pain or a pinching sensation, shorten the range, bypass the pain point, and then continue through the rest of the movement."

As it is quite short, it's important to remember that you won't see vast improvements right away. But you'll get a quick break from your screen and boost your awareness of your body, developing your mind-body connection, and helping bring your focus on the present moment to reduce feelings of stress.

More from Tom's Guide

• I tried this 6-minute mobility routine as soon as I woke up instead of hitting the snooze button — here's what happened
• Forget tight hips — try this 5-move routine to boost your mobility now
• I'm a personal trainer — this is the one move I use to unlock tight hips and boost lower body mobility

Jessica is an experienced fitness writer with a passion for running. Her love for keeping fit and fueling her body with healthy and enjoyable food quite naturally led her to write about all things fitness and health-related. If she isn’t out testing the latest fitness products such as the latest running shoe or yoga mat for reviewing then she can be found writing news and features on the best ways to build strength, active aging, female health, and anything in between. Before then she had a small stint writing in local news, has also written for Runners World UK (print and digital), and gained experience with global content marketing agency, Cedar Communications.

Born and raised in Scotland, Jessica is a massive fan of exercising and keeping active outdoors. When at home she can be found running by the sea, swimming in it, or up a mountain. This continued as she studied and trained to become a PPA-accredited magazine journalist in Wales. And since working and living in London, she splits her time between weight training in the gym, trying new fitness classes, and finding scenic running routes. Jessica enjoys documenting this on her fitness-inspired Instagram page  @jessrunshere  where she loves engaging with like-minded fitness junkies.

She is a big fan of healthy cooking and loves learning more about this area with expert nutritionists she has met over the years. Jessica is a big advocate for building healthy relationships with food rather than building restrictive attitudes towards it. When she isn’t eating or running she also enjoys practicing yoga in her free time as it helps her to unwind and benefits her performance in other sports.

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5 tips to save your posture while studying from home.

Here are five tips that will help keep your posture proper and avoid any pain!

1. Schedule breaks

Watch your upper and lower back. Those are the areas in which most people will feel some pain or discomfort when sitting down long hours. “A major cause of this back pain would be inactivation of glutes, so inactivation of your bum firing, which actually has a lot to play with your lower back,” explains Fitness Zone’s client service associate Alex Morehouse. The best way to solve this would be scheduling breaks to stand up and go for walks.

2. Look for the best desk setup

Keep your laptop at eye level to avoid hunching. Try using a mouse instead of a touchpad to prevent any wrist issues. The keyboard should be close to the edge of the table.

Also, consider investing in a good office chair. If you have one with arm rest, it is even better.

3. Look for the most neutral position for your arms

Try to find a desk that will have your arms in the most neutral position you can when typing. Morehouse tells that standing desks have been very popular because they allow us to be in a natural position.

“A standing desk allows us to remain in a standing position, hopefully the height of the standing desk can work well with your hands being actually relatively low, closer to your tummy height, so, you aren’t having to use your shoulders and your chest the whole time to keep your arms up to be able to type all day,” he says.

4. Keep your body moving

There are a few exercises that you can do at home and that will help you keep your body active.

“I would recommend something to train the glutes. So, something like a basic bodyweight squat, a kickback maneuver, a glute bridge, that’s a nice easy one, because you’re lying down for that. Those exercises too would also stretch the hips, which I talked about, while you’re sitting, get overly tight,” tells Morehouse.

5. Watch your posture today to avoid problems later on

Not watching your posture can affect you later in life. “When you see a lot of older citizens with a hunched over back or maybe rounded shoulders, like shoulders kind of slumped forward, the head’s kind of craned forward all the time, the granny hump, some people have called it, that could be a big sign that that person had improper posture over a long period of time, “says Morehouse.

That happens because our body will not keep our muscles strong if we stop using them. “If you don’t keep an eye on these things now, there can be long standing effects.”

Written by dorob

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Homework Ergonomics for Students

Therapeutic Associates

If you  cringe  when  you  see  your  kids  lounging on the couch or  slouching at the dining room table ,  bent over an electronic device   while tackling their homework each evening ,  you ’ r e   far from alone.  In today’s digital age, most students from elementary school to college are spending a significant amount of time doing homework on laptops or tablets. This tends to lead to kids ditching desks and landing in bean bags and beds simply because pencil and paper is generally a thing of the past. 

We’ve all heard of tech neck, often referred to as text neck due to the association with how much time is spend on cell phones in the modern age. Homework, it seems, exasperates an already challenging situation and families everywhere are tasked with  creating comfortable and ergonomically  correct and  safe works tation s for their children, who often don’t see the point, at least, initially.

“ Abnormal postures and positions place  undue stress and strain on our bodies ,” explains  physical therapist   Nicole  Barnes .  “ Making small adjustments can make a world of difference to how  your child feels. If they are comfortable,  they’re better able to pay attention, which  leads to increased s chool  s uccess.”   

Barnes , a certified ergonomic assessment specialist,  emphasizes the importance of neutral posture , in which  the musculoskeletal system is the most efficient .

“If we can set our kids up with healthy ergonomic habits now, these habits will stay with them through adulthood and serve their bodies well for life,”  Barnes  says.

“Abnormal postures and positions place undue stress and strain on our bodies. Making small adjustments can make a world of difference to how your child feels.” – Physical Therapist Nicole Barnes

How should I set up my child’s homework station?

Providing kids with a workstation that fits them  is the best way to ensure  they practice   proper ergonomic  habits.  This doesn’t have to mean going out and buying new furniture either!   There are plenty of simple hacks you can use to  make what you already have work for your kids.  

Remember the 90/90/90 rule

An easy way to assess your child’s position when sitting at a desk or table is the 90/90/90 rule. Hips, knees and ankles should each be positioned at about a 90-degree angle.

Keep feet on the floor

Feet should be flat on the floor, but if the chair is too tall, a stool, box or stack of books can be used as a footrest.

Support the back

Back should be fully supported, but if the chair’s seat is too deep, a firm pillow or rolled up towel will eliminate the gap between your child’s torso and the chair’s back.

Give them a boost

Forearms should rest on the desktop, with elbows lined up under the shoulders. If typing or using a mouse, your child’s elbows should be bent just less than 90 degrees. If the chair is not adjustable and is too short for the desktop, give them a boost with a cushion or a few towels folded and stacked.

Adjust the screen height

Forehead should line up with the top of the device screen to eliminate the need to bend the neck and head over to see. Use a riser, or simply a stack of books, to elevate small laptops and tablets when watching or reading is the primary objective. Position the screen about an arm’s length away.

Ideally, if working on a laptop or tablet, kids will have a separate keyboard and mouse to use for typing so the screen can always be positioned out in front of the eyes. An external monitor is another option. If an extra keyboard or extra monitor is not an option, a laptop can be angled by positioning something beneath the back near the device’s hinge. This will raise the screen somewhat while maintaining the lower position of the keyboard.

It’s important to remember that it’s unrealistic to expect kids to hold one posture all day long. Encourage regular breaks, especially during lengthy assignments, and allow for alternative positions and postures for short periods throughout homework time.

Encourage your child to take breaks and stretch.

Make the most of your kids’ movement and brain breaks . Encourage a variety of  activities  during evening homework sessions , but  commit to incorporating a simple stretching routine to combat the  stress and strain caused by sitting  for prolonged periods . Check out this video  to see how easy it can be !

What are some signs of discomfort from bad posture?

While some kids will be direct in complaining about aches and pains, it’s important to know the cues to be on the lookout for in case your child doesn’t speak up about being uncomfortable. Bad posture stemming from a poor homework station setup can lead to headaches, neck and back pain, wrist pain and even leg pain.

When kids struggle to pay attention and stay focused, it may be due to discomfort caused by stiff, aching muscles, Barnes explains. 

Watch for frequent fidgeting, wiggly bodies and constant shifting of positions. If your child gets frustrated and falls behind on their work, or doesn’t seem to be able to keep track of their schedule or what they’re supposed to be doing, it may be time to check their workstation to ensure you have them set up for success.

A more subtle sign of poor posture is sloppy handwriting.

“Compare  your  handwriting if you are lying face-down propped up on your elbows to your handwriting if you are sitting or standing at a desk in neutral posture,” Barnes suggests.

If your child’s work is done primarily on a keyboard rather than with a pencil and paper, you may notice slow typing or an abundance of errors.

Whether the signs they’re exhibiting are obvious or not, Barnes urges, recognizing your child’s musculoskeletal stress can be a critical first step to making necessary changes that will benefit them throughout the school year and beyond.

Is your child experiencing pain or discomfort?

Schedule an assessment with us.

If you have questions about creating a regular activity routine for your child, or if your child is complaining about bone, joint or muscle pain – especially during or after exercise – give us a call to schedule an assessment today. Don’t let their discomfort keep them from getting the movement they need to keep their body and brain happy and healthy.

Most insurance policies include  direct access  coverage, so you can see a physical therapist without a physician’s prescription or referral.

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9 Tips for Better Posture

Don't Be a Slouch

It adds to the stress on your spine. That puts a strain on the bones, muscles, and joints you need to hold your backbone in place. But lousy posture isn't just bad for your back. A constant slump smashes your inside organs together, and makes it harder for your lungs and intestines to work. Over time, that’ll make it hard to digest food or get enough air when you breathe.

Straighten Up

A great way to prevent posture problems? Stand up tall. You'll feel better and look better -- slimmer, even. Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Don't let your booty or hips stick out. Straighten up so you feel like your head stretches toward the sky.

Don't Slump at Your Desk

It's comfy to slouch -- maybe even lean back and swivel a bit. But it’s a posture no-no. Try this instead: Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your mid-back to protect your spine's natural curve. Bend your knees at a right angle and keep them the same height, or a bit higher, than your hips. Place your feet flat on the floor.

Beware of 'Text Neck'

On your smartphone all day long? Take a minute to stretch your neck. When you tilt your head down to check messages it really strains your spine. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head. 

Don't Be a Low-Rider

Sure, it's cool and comfy to recline during a long drive. But it isn’t great for your posture. Instead, consider sitting more upright. Try not to lock your legs. Bend your knees slightly. They should be at hip level or a tad above. Don't forget to put a pillow or rolled-up towel behind you for support. 

Save Heels for a Big Night Out

They might be a fashion yes, but they’re likely a posture no.  Pumps and stilettos thrust the base of your spine forward, which over-arches your back. That can change the way your backbone lines up and put pressure on nerves, which causes back pain. Sky-high shoes also put more weight on your knees. Choose a lower, chunky heel for daily wear.

Hit the Hay the Right Way

Naptime is no excuse to slack. Skip the soft, saggy mattress. Choose a firm one that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly but don't hug them. Place a pillow under your head so it's level with your spine. Back sleepers should ditch the thick pillow and opt for a small one under the neck.

Exercise and Tone Your Abs

Too many pounds around your belly puts added stress on your back. You need strong muscles to support your spine. A well-designed workout plan will keep your body and spine in tip-top shape. And that's important. Try non-impact exercises like tai chi.

Check for Problems

You probably know if you slouch or not. If you aren’t sure, here's a quick way to tell. Place the back of your head against a wall. Move your feet 6 inches out from the baseboard. Your tush should touch the wall. Your lower back and your neck should be about 2 inches from it. If not, talk to your doctor about ways to improve your posture.  

IMAGES PROVIDED BY:

Kansas Chiropractic Foundation: "Good Posture ... just how important is it?"

American Physical Therapy Association: "The Secret of Good Posture."

Mayfield Brain & Spine: "Posture for a Healthy Back."

Cleveland Clinic: "Posture for a Healthy Back."

Ken Hansraj, MD, chief of spine surgery, New York Spine Surgery & Rehabilitation Medicine

American Osteopathic Association: "The Real Harm in High Heels."

ACA Rehab Council: "Osteoporosis and Spinal Exercise." University of Maryland Medical Center: Tai Chi

Spine Health Institute: “How High Heels Affect Your Body.”

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7 Benefits of Improved Posture at Work + Exercises to Help

“Sit up straight!” It’s not just an annoying thing our parents and teachers used to tell us—it’s actually good advice for our health. The term “posture” refers to the position in which we hold our bodies. We rely on our postural muscles to maintain balance, prevent the forces of gravity from pushing us forward, and move in ways that place the least strain on supporting muscles and ligaments. (( American Chiropractic Association. “Maintaining Good Posture.” https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment. ))

Many of us spend our entire workday in a relatively static position, so it’s important that our bodies are positioned correctly. In this post, we highlight the benefits of correct posture and offer exercises to help you improve your posture at work.

Benefits of Correct Posture

Numerous factors can contribute to poor posture, including tight or weak muscles, stress, obesity, and wearing unsupportive shoes. Poor posture can lead to back pain, breathing problems, and headaches—and it can even impact mood. (( Harvard Health Publishing. “Posture and back health.” March 9, 2014. https://www.health.harvard.edu/pain/posture-and-back-health. Accessed: January 26, 2022 ))

It’s important to recognize that posture can have a profound impact on your health and well-being, as well as your ability to thrive at work. Improving your posture may provide the following benefits:

1. Increased Confidence

Correcting your posture can impact the way you feel about yourself. One study found that students who held an upright, confident posture were much more likely to have confidence in their thinking —and performed better on math tests. Feeling more confident in your ideas at work will ultimately help you succeed.

2. More Energy

Poor posture can negatively affect energy levels , resulting in fatigue. Practicing good body alignment may help you remain focused and energized at work. Whether you’re delivering packages or caring for patients, correct posture can allow you to power through the day more easily.

3. Greater Self-Esteem and Better Mood

In addition to giving you more energy, better posture can also reduce depressive feelings and improve your self-esteem and mood . Feeling good about your professional life often starts with feeling positive about yourself.

4. Easier Breathing

When the body is aligned correctly, it’s easier to breathe . Slouching can reduce lung capacity, leading to shortness of breath. Having difficulty breathing can impact your ability to do your best work. To breathe more life into your lungs and career, try altering your posture.

5. Less Frequent Headaches

Bad posture creates tension in the upper back, neck, and shoulders, lead ing to headaches that manifest as throbbing pain in the base of the skull and sometimes the forehead. Headaches are no fun, so this is an incentive to have good posture.

6. Reduced Risk of Injury

Proper posture can help you avoid injury, especially to your back, shoulders, arms, and wrists. One of the most common reasons people see a doctor or miss days of work is back pain. It’s particularly important to have good standing posture, as standing for long periods of time is associated with short-term adverse health issues , such as back pain, fatigue, and leg cramps.

7. Boosted Productivity

Research shows that posture impacts productivity . If you’re in pain, injured, or fatigued, or if you lack self-confidence, you will likely have trouble staying focused and productive at work. Because improving your posture can positively impact your mental and physical health, it enables you to be a more productive member of the team.

Exercises to Improve Posture at Work

By staying active, maintaining a healthy weight, being mindful of body positioning, and adding strengthening exercises to your routine, you can improve your posture. 

Below, we illustrate ways to correct your posture in various work environments, to help foster a healthier mind-body connection that supports productivity..

If You Sit at a Desk All Day

If you work at a desk all day, and especially if you type on a keyboard, setting up an ergonomically correct workstation is important for maintaining the health of your back, shoulders, arms, and wrists. Ideally, your desk should be slightly below elbow level so that your forearms and wrists can stay parallel to the floor when typing. Be sure that your shoulders stay relaxed, not hunched. Typing with poor posture and ergonomics can cause various types of repetitive strain injury , such as carpal tunnel syndrome and tendinitis. These conditions can affect not just the wrists but the whole upper body. They are painful and can be difficult to treat, so it’s important to nip them in the bud.    

People who work desk jobs may also have an increased risk of health problems from being too sedentary, so be sure to balance your sitting time with regular exercise. 

Correct Sitting Posture

Exercises to Help Correct Sitting Posture

Try the exercises below, which you can do even at your desk, to improve your sitting posture.

1. Chin tucks: You can do this exercise at your desk. It helps relieve neck pain while also improving the neck’s strength, flexibility, and function.

• Sit upright and look straight ahead.
• Pull the chin down toward the chest.
• Hold for 5 seconds, then release.
• Repeat 10 times, or as tolerated.

2. Single leg extension: You can do this exercise at home or at your desk. It will help train your core muscles to keep your pelvis stabilized.

• Sit upright in a chair with your feet planted on the floor, hip-width apart.
• Lift one leg to a horizontal position.
• Return to the starting position.
• Do sets of 10 reps, or as tolerated.
• Repeat with the other leg.

If You’re Behind the Wheel All Day

In addition to causing back pain and headaches, driving in an incorrect position can also increase your risk for serious injury behind the wheel. Improving your driving position can literally save your life.

Correct Driving Posture

Exercises to Correct Driving Posture

Try the following exercises to improve your driving posture and remain pain-free while making deliveries, transporting others, or traveling all day:

1. Shoulder blade squeeze: This exercise helps reduce pressure on the neck and shoulders.

• With your hands on the steering wheel, bring your shoulder blades back and up. 
• Squeeze your shoulder blades together as if you’re trying to squeeze a pencil in the middle of your back.
• Hold for 3 seconds, then release. 

2. Seated pelvic tilt: This exercise activates the abdominal and external oblique muscles and can help improve posture.

• Press your lower back into the car seat.
• Inhale and tilt your pelvis forward to create an arch in your lower back.
• Hold for 3 seconds, then release.

If You’re on Your Feet All Day

Studies have shown that prolonged standing activities may contribute to lower-extremity and back disorders. Given these risks, it’s important to improve your standing posture.

Correct Standing Posture

Exercises to Correct Standing Posture

Try the following exercises to improve posture and relieve pain while standing so that you’re prepared to teach class, treat patients, or guide tours comfortably:

1. Bear hug: This stretch relieves tight shoulders and tension in the neck and back.

• Wrap your arms around your body as if you’re hugging yourself.
• Increase the stretch by holding onto your shoulders and pulling.

2. Calf raises: This exercise strengthens the calf muscles, which will help to support your ankles and feet.

• Rest your hands against a wall or sturdy object.
• Raise up on the balls of your feet so that your heels are off the ground.
• Hold for a few seconds, then return to the starting position.

If You Do a Lot of Heavy Lifting 

Lifting heavy items is one of the leading causes of injury in the workplace . In 2018, the U.S. Bureau of Labor Statistics reported over 142,000 back injury cases involving days away from work , with occupational groups that traditionally require heavy lifting accounting for more than half of these injuries. Correcting your lifting posture can help you avoid injury and pain.

Correct Lifting Posture

Exercises to Correct Lifting Posture

Try the following exercises to improve your lifting posture:

1. Squat: This exercise strengthens your knees and hips, while also increasing flexibility.

• Stand with your feet slightly wider than your hips and your toes pointed slightly outward.
• Keep your core tight and chest up, and then squat down by pushing your knees to the side and moving your hips back.
• Pause in the squat, then return to the starting position.

2. Lower trunk rotation: Increases flexibility in the lower back and hips, allowing for greater mobility in the spine.

• Start by lying on your back with your knees bent and your feet flat on the floor.
• Keeping your feet on the floor, allow your knees to fall to one side of your body.
• Using your abdominal muscles, move your legs to the opposite side.
• Repeat 5 to 10 times on each side.

If you continue to struggle with posture or chronic pain, you might consider working with a physical therapist . A physical therapist will not only work to treat your pain, but will also help you prevent further injury by regaining full range of motion. Your PT will offer additional exercises to strengthen the muscle groups you need to achieve the posture that’s optimal for your body. Your PT might also recommend you to wear a posture corrector, especially if you have back problems that prevent you from doing the correct pose by yourself. Whether you need a posture corrector or not, what’s important is that having proper posture can help avoid health implications as a result of posture problems.

Sources for Infographic:

Castaneda, Ruben. “10 Ways Poor Posture Can Harm Your Health.” U.S. News & World Report. Febuary 1, 2018. https://health.usnews.com/wellness/slideshows/10-ways-poor-posture-can-harm-your-health. Accessed: January 26, 2022

Cleveland Clinic. “Back Health and Posture.” Last reviewed April 16, 2019. https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture. Accessed: January 26, 2022

Edbrooke, Robert. “Why Your Driving Posture Matters.” Geico Living. Accessed January 19, 2022. https://www.geico.com/living/driving/auto/car-safety-insurance/posture/. Accessed: January 26, 2022

Finneran, Aoife, and Leonard O’Sullivan. “Force, posture and repetition induced discomfort as a mediator in self-paced cycle time.” International Journal of Industrial Ergonomics 40, no. 3 (May 2010): 257–266. https://doi.org/10.1016/j.ergon.2010.01.004. Accessed: January 26, 2022

Gable, Shelly. “The Benefits of Positive Emotions at Work.” Corporate Wellness Magazine, accessed January 19, 2022. https://www.corporatewellnessmagazine.com/article/benefits-positive-emotions-work. Accessed: January 26, 2022

Grabmeier, Jeff. “Study: Body Posture Affects Confidence In Your Own Thoughts.” Ohio State News, October 4, 2009. https://news.osu.edu/study–body-posture-affects-confidence-in-your-own-thoughts/. Accessed: January 26, 2022

Kang, Kyung Woo, Sang In Jung, Do Youn Lee, Kyoung Kim, and Na Kyung Lee. “Effect of sitting posture on respiratory function while using a smartphone.” Journal of Physical Therapy Science 28, no. 5 (May 2016): 1496–1498. doi: 10.1589/jpts.28.1496.

Mayo Clinic. “Good posture tips.” June 22, 2021. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817. Accessed: January 26, 2022

National Health Service. “10 headache triggers.” Last reviewed February 9, 2021. https://www.nhs.uk/conditions/headaches/10-headache-triggers/. Accessed: January 26, 2022

National Institute of Neurological Disorders and Stroke. “Low Back Pain Fact Sheet.” Last modified November 15, 2021. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet. Accessed: January 26, 2022

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How to improve your posture

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• Good posture keeps your body aligned to prevent muscle strain or tension and ensures your body weight is evenly distributed.
• Good posture is important for your health.
• Avoid sitting or standing in the same position for too long.
• Set up your workstation to allow good sitting and/or standing postures while working.

What is good posture?

Good posture is when your body is positioned correctly and ensures your weight is evenly distributed. Having good posture maintains the 3 natural curves in your spine — known as an S-shaped spine or ‘neutral’ posture. This means your skeleton, muscles and ligaments are balanced and not overstretched or strained. Your muscles should also be loose and flexible.

Your posture is more than just how you sit or stand. It is an important part of your long-term health. Bad posture can cause or worsen back pain , general aches and pains, muscle tiredness and other health problems. Sitting for long periods of time can cause coccyx pain and injury .

Good standing posture doesn’t mean you should be stiff or rigid. You should stand loosely and flexibly with your:

• back straight
• ears, shoulders and hips in line as much as possible
• shoulders relaxed
• weight balanced evenly on your two feet
• knees straight, but not locked

When you are sitting, your back should be against the back of the chair. Your feet should reach the floor. Use a cushion or lumbar roll to support your lower back .

What causes poor posture?

Some health conditions can affect your posture, such as:

• infections in your spine
• spinal stenosis
• back injuries
• upper back pain , sacroiliitis

Problems with posture can also be caused by conditions that weaken one or more of the structures that support the body. These structures include your:

• back muscles
• abdominal wall

Standing or sitting for too long on a regular basis can cause bad posture. Examples of activities that can affect your posture include:

• working at the computer
• sitting on the couch watching TV
• standing around at a football game

In some cases, people are born with genetic conditions that affect the shape of the spine and hips. This can influence posture from birth. Such conditions can be managed to reduce the harmful effects they can have on posture over time.

In other cases, injuries from sports or other activities can affect your posture as the body protects itself from pain or further injury, such as by limping when you have hurt your foot.

Your posture may change as a result of the work you do or other activities that lead to overuse of different parts of the body.

Underuse can also be a problem. For example, weak back and abdominal muscles, can affect our ability to maintain a good posture.

How can I improve my posture?

Here are some tips for improving your posture in your daily life:

• Exercise regularly — Even 30 minutes of low impact exercise a day will help keep your body supple and active, as well as improve your general health.
• Avoid chairs that do not provide enough support.
• When lifting and putting down heavy objects, use your hips, knees and thighs, not your back.
• Sleep on a mattress that supports your body.
• Wear flat, well-fitting shoes to assist with even weight distribution.
• Switch positions frequently to avoid sitting, standing or lying in the same position for too long.

If you are a carer and spend a lot of time lifting, pushing or carrying the person you care for, make sure you look after your own posture. Make sure you perform physical activities correctly.

A physiotherapist can give you individual advice on how to improve your posture.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

How can I improve my posture at work?

Here are some tips to improve your posture at work:

• Your workstations should be properly designed so that you can work in a neutral posture most of the time.
• Avoid standing or sitting all day — alternate between sitting and standing every 30 minutes.
• Take regular breaks to stretch.
• Avoid repetitive reaching, twisting or bending and vary your work tasks throughout the day — for example, stand to read an article or speak on the phone.
• Spending a lot of time on the phone can cause strain. If you rest a phone on your shoulder this twists your neck. Try to use a headset.

Ask your employer about training in the correct way to lift and carry heavy or awkward objects.

The Australian Government has a workstation set-up guide explaining how to properly set up sitting and standing workstations.

How can I improve my posture when driving?

Here are some tips to improve your posture when driving:

• Adjust the height of your seat so you have a clear view of the road and can easily reach the controls.
• Adjust the headrest for your height.
• Keep your seat upright to support your back and shoulders.
• Sit back in your seat.
• The steering wheel should be level with your chest. Keep your arms bent and your thumbs on the rim of your steering wheel.
• Adjust your seatbelt to be below your hips and make sure the belt is not twisted.
• Adjust your mirrors so you have a good view of the back and sides of your car.

Resources and support

• Visit Musculoskeletal Australia for more information about posture . Safe Work Australi a has useful information on setting up a workstation at home .
• BeUpstanding is a free program that improves the health and wellbeing of desk-based workers.
• LiveLighter provides information on creating healthy workspaces. It also offers practical tips on changes you can make to immediately improve your health at work .
• The University of Melbourne offers advice on posture at work during pregnancy .

Learn more here about the development and quality assurance of healthdirect content .

Last reviewed: May 2024

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• August 24, 2022

Don’t Let Studying in Bed Sabotage Your Sleep

If you had the choice between spending the morning studying in bed or heading to the library – which would you choose? Yeah, we would choose the first option, too. Cozy time is the best time, right? Well, not always.

Unfortunately, trying to accomplish anything other than sleep in bed – like studying or working – can interfere with your sleep quality and more. In fact, there are many reasons why studying in bed vs. a desk can work against you, and we’re sharing five of them next. However, we know there are times when reality works against us – and the bed wins. So, we’re also including some pro-sleep tips for studying in bed when you just need some cozy study time.

And before you post-graduates click-away, everything we discuss here also applies to working – so stick around if you regularly work from bed.

Top 5 Reasons for NOT Studying in Bed.

If you are wondering why studying in bed is not ideal, get ready for some education! Although studying in bed may seem like a dream, it may be creating some avoidable problems. 

Sleep Quality

Do you ever find yourself getting sleepy while studying in bed? Since our bodies typically associate “bed” with “sleep”, it’s not surprising when this happens. However, if you regularly study in bed, you may be inadvertently retraining your mind to associate your bed with studying. So what happens when you crawl into bed to sleep? Your brain thinks it’s time to study! 

Sleep quality affects everything in our daily lives, and your body needs adequate sleep to stay healthy, retain new information (studying!), handle stress, and perform at its best each day. 

Although laying in bed is the ultimate in comfort, sitting in bed isn’t always as comfortable. Sitting in an uncomfortable position applies pressure to your back, which can lead to spine problems over time. It’s a sneaky disadvantage to studying in bed, but it’s important to consider for the long-term.

Even if you think you are comfortable sitting or laying on your side or stomach to study, doing so for too long can create stiffness in your neck and back. Also, beds are inherently uneven, so even if you think you are sitting up straight, it’s not the same kind of straight a chair provides.

Productivity

It’s hard enough to focus on school materials as it is, but studying in bed can actually really sabotage your productivity. There are several things working against you in this situation – not enough room to spread out and nowhere to take notes (if you still favor pen and paper). Not to mention, the poor sleep quality you’re probably also experiencing is a real productivity zapper.

There’s hygiene related to cleanliness and sleep hygiene , and we’ll talk about both. First is cleanliness. Not to gross you out, but did you know that we shed thousands of skin cells every night? Studying in bed during the day just adds to that mess! Not to mention any drinks or food you may spill during your horizontal studying.

What about sleep hygiene? These are the practices and habits that contribute to a good night’s sleep, and guess what one of them is NOT? Studying. As we mentioned before, studying in bed is subtly rewiring your brain to associate your mattress with activities other than sleep, which can make it difficult to sleep at night when you should be resting and recharging.

Everything we have mentioned so far circles back to mood. All of it can affect your mood: lack of sleep, lack of productivity, achy back, and dirty sheets. Our beds should be places of sanctuary, not stress. Studying in bed may bring stress into your sanctuary and sabotage not just your focus, but likely your sleep as well.

Pro-sleep Tips for Studying in Bed 

Ok, if you skipped right to this section, then you are probably never going to give up your bed studying habits – and that’s ok, you do you! Although we highly recommend only sleep and sex for the bed, reality is a rule bender sometimes. So, here are some tips for how to be comfortable studying in bed if a desk isn’t working or appealing.

Blue Light Blocking Lenses

There are clear lenses that protect against the high end of the blue light spectrum or yellow or amber lenses that block all blue light. Blue light, a type of light on the color spectrum that has higher energy, is emitted by cell phones, computers, and television screens. That higher energy light isn’t doing your eyes or your sleep any favors.

Invest in a Reading Pillow

That achy back we mentioned earlier? It’s posture related and happens from sitting in an uncomfortable position for too long, either hunched over your computer screen or propped on your elbow. A reading pillow can help you study more comfortably in bed by supplying the correct support for your back. We’re not saying it will prevent all the aches earned from studying in bed, but it can certainly help. 

Use a Lap Desk or Portable Study Table

Like the pillow, a lap desk or portable study table will encourage better posture while studying in bed by positioning your screen and books for better access. Plus, having a small desk to work on – even in bed – can help keep you organized, which is a productivity booster. Every little bit helps. If you’re really committed to studying in bed (or just have no other places to do homework), a lap desk and reading pillow are the ultimate combo to ensure your posture is on point.

Take Breaks

Our bodies weren’t made for sitting or sleeping all day. Daily movement keeps us healthy and strong. So if you’re hunkered down for a major study session, try the pomodoro technique to keep your mind active and your limbs refreshed. 

It’s simple – just take a break every 25 minutes and get out of bed, even if it’s just to walk to the bathroom. If you are still working after four breaks, start to stretch out your breaks a little longer with each subsequent 25 minute break. Your body and mind will thank you!

Set a Hard Stop

If you are studying in bed all day, it’s important to set a hard stop time if it stretches into the evening. Your chances of falling asleep later will be improved if you take an hour or more to disassociate your bed with studying. That means getting up and leaving the room. Take a walk outside, take a shower, make dinner, whatever you like – as long as it’s not near or in your bed.

When you return to bed for sleeping, do not bring your phone, tablet, or laptop with you. Your sleep deserves your undivided attention!

Ready for more tips for better sleep? Bookmark our blog to learn about emerging sleep trends, expert analysis, and more. Our website also has a wealth of information and resources about sleep and how to conquer it. 

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Why Practicing Good Posture Is Especially Important Right Now

I've never had good posture . Ever. Not to place the blame on other people, but good posture was just never a theme in my household or at my schools. My whole life, I've sat with my elbows rested on tables and desks and my shoulders hunching forward . I always assumed my little posture problem would come back to bite me in the butt one day — but I didn't expect that day to come as soon as my early 20s.

When I was 22, I took back-to-back flights between New York City and Dallas to see family for a weekend. When I got off my returning flight, my back felt off — like someone was pushing a sharp object into the lowest part of my spine. Assuming it was just a muscle knot caused by sitting on two cramped airplanes in less than three days, I ignored it. I just went home and asked a close friend for a backrub and I thought would fix the problem. My back hasn't been the same since, nor has the rest of my body.

For the following three years, my lower back was in a constant state of pain. Earlier this year, an orthopedic doctor told me that this pain is caused by tears that have formed in the two lowest discs of my spine. These tears weren't caused entirely by my poor posture — she said they were likely caused by excessive weightlifting or contact sports — but slouching certainly didn't help, either. I received two steroid injections in that area, which reduced the pain significantly but weren't a permanent fix by any means. Since then, the healing process has been entirely my responsibility.

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At the recommendation of my doctor, I immediately began physical therapy to help strengthen the muscles around my spine. And although my poor posture wasn't the primary cause of my injury, fixing it would be a huge part of my recovery. At first, it was almost too easy. My doctor provided me with a back brace that forces me to sit up straight, and I'd wear it to the office every day because that's where I slouch the most. But then I started working from home due to the COVID-19 outbreak , things became a lot more challenging (to say the least).

I started seeing my physical therapist via Zoom , which didn't seem like an inconvenience until I considered all her exercise equipment and sports-massage tools I would no longer have access to. I don't have room for a desk in my small apartment, nor any work-friendly chair that allows me to sit straight for a full workday. Instead, I must work from my couch or my bed — both of which are too soft for practicing good posture. And because of that, warding off my back pain is more difficult than it has ever been.

I know for a fact that I'm not the only one having this little posture problem right now. You might not have back pain that's as severe as mine, but if you slouch for too long at a time, you can end up causing yourself a whole lot of discomfort. So I asked experts to answer the biggest questions you might have about good posture, why you need it, and how you can maintain it at home.

According to Charles Kim , a physiatrist and pain-management specialist, good posture allows the body to move fluidly without putting added stress on joints. "Short-term effects of poor posture can include acute pain and aches," he explains. "Long-term effects could lead to faster and premature degeneration ('wear-and-tear') of parts that could lead to chronic pain." Orthopedic surgeon Charla Fischer adds that neck pain from poor posture can lead to headaches.

In my case, poor posture likely contributed greatly to lower back pain. "When the spine is not in a proper posture, the shock-absorbing discs can lead to faster degeneration, which can lead to cracks or fissures in them, which can then lead to a herniation," says Kim. "Joints can also wear and tear faster, leading to early osteoarthritis." Needless to say, it's fortunate my doctor caught my spine's tears when she did because apparently, my problem could get so much worse if I'm not careful.

Sejal Vyas , the physical therapist who's helping me fix my back, says that good posture is a matter of proper skeletal alignment. "From a side view, good posture would look like this: head directly over shoulders, shoulders slightly back, lower back with a slight inward curve, knees straight but not locked, and weight evenly distributed through the whole foot," she says. "In sitting, ears would be over the shoulders, shoulders against the back of a chair, hips in the back of a chair, knees slightly below the hips, and feet firmly on the floor."

Vyas has a plethora of tips and exercises that encourage better posture (more on those later), but all in all, she says it's all about "having good habits that happen without thinking."

Achieving and keeping good posture if you've never really worked at it is easier said than done — and there are plenty of reasons for that, according to Vyas. "When we think about how life happens, we realize that everything we do happens in front of us: looking at our phones, sitting at our desks for work, meeting with friends, and watching our favorite shows," she explains. "Good posture is challenging to maintain because it requires accurate body awareness, muscle strength and flexibility, and good body mechanics both with movement and at rest — most people have difficulty keeping track of all of these points while performing their regular daily activities."

And being at home all the time — even when we're working — only adds more difficulty to this process. "Now, being at home, we may be crouching more or sitting on a non-ergonomic chair, couch, or bed, leading to poor posture," Kim says. "In addition, many people have significantly lessened their daily walking distances in public since the quarantines... this leads to overall deconditioning, weight gain, and decreased bone strength."

Social distancing and work-from-home measures, Kim says, have in turn caused an uptick in patients who've become "deconditioned" and have lost strength in their supportive muscles, tendons, and ligaments. There are, thankfully, many simple things you can to prevent that from happening and to improve your posture overall.

As Fischer points out, quarantine is a perfect time to dedicate yourself to better posture. "The best way to prevent [back and neck pain] is to have a work area that is ergonomic," she says. If you have a desk job, think about what your set-up at the office looks like — you've probably got a firm seat with a back and a desk that you can comfortably rest your elbows and wrists on. If you don't have your own desk and work chair at home, try to emulate that set-up as much as possible with what's available to you. I have a large windowsill that I sometimes use as a standing desk, plus I bought a small folding table that forces me to sit up straight when working on my couch.

Taking a break every now and then can also help, according to Fischer. "You can set a timer on your phone to remind yourself to take a stretch break — or just relax your shoulders down and unclench the jaw," she advises. Kim points out that if you're moving around less than usual in quarantine, it can lead to muscle degeneration, which in turn leads to less support for the spine. Even just taking a walk outside (while maintaining a safe distance) and doing basic physical activities can help keep supportive muscles active. Or, as he puts it: "If you don’t use it, you lose it."

During our physical therapy sessions, Vyas advises me to stretch every morning when I wake up, once during the afternoon, and right before I go to bed to warn off back pain. I make a goal to go on a 10-20 minute walk every day, too.

And here's the part you might not like hearing: If you're too used to slouching, learning good posture requires a little bit of working out, according to both Vyas and Fischer. You don't need to go training for a marathon or anything extreme, but there are key parts of your body that you can strengthen to offer more support to your back, neck, and shoulders.

Vyas offers three simple exercises for the upper back and shoulders. First, there's the upper trapezius stretch , which you might already do some time to time without realizing. It simply involves tipping your left ear to your left shoulder to stretch the opposite side of your neck (and repeating on the other side, obviously). Second, she recommends scapular wall slides . In this exercise, you stand flush against a wall, reach your arms straight outwards and bend your elbows at 90-degree angles — your body should look like a football goal post. With your whole body remaining against the wall, lift your arms upward and straighten them out in a shoulder-press motion. Lastly, Vyas suggests doing a standing pectoral stretch . This one's rather simple: While standing up straight, reach your arms straight forward, meeting at eye level. Then, reach them as far backward as possible until you feel the stretch in your chest and upper back.

If you want to take things a step further or want extra safeguards against back pain, Fischer recommends abdominal exercises. "I recommend looking up yoga, pilates, barre classes, or really any class with strength and core in the description," she says. "These classes often use body weight as resistance, so there can be little equipment to buy."

If you still have back pain like mine that persists — good posture or not — check with your health care provider to see if any doctors specializing in pain management or orthopedics are doing virtual consultations. Just keep in mind that you can't magically have perfect posture overnight. "Improving posture is a long term project and should be taken slowly and methodically for long-lasting results," Vyas says. "Don't worry if it takes longer than five days; posture is a long term challenge"

More on quarantine wellness:

• COVID-19 Is Causing “Skin Hunger” for Many of Us
• How to Safely Reuse and Dispose of Surgical Masks, N95s, and Cloth Face Coverings
• Why You Might Be Experiencing More Headaches in Quarantine

Now, hear Mae Whitman's experiences of chronic pain:

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