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Catalyst Chiropractic Blog

DO’s and DO NOT’s when working from home

By March 19, 2020February 16th, 2023No Comments

by Matthew Mundorf, DC, CF-L1

Working from home has its challenges. Check out some tips we’ve provided to make the experience a little better.

Due to the #COVID-19 pandemic, many Americans find themselves working from home. Here’s a few tips we have for you guys to help get you through your new workday.


  • Work at a desk or table if possible. (Good posture will lead to increased productivity and energy)
  • Do use some form of a monitor riser in order to get the middle of your screen close to eye level. (If not, looking down will strain the posterior neck muscles leading to fatigue and tension)
  • Do use a bluetooth keyboard/separate keyboard if possible in order to keep your arms and shoulders from having to elevate in order to type. (Elevated shoulder will lead to increased tension in the upper traps, and lead to discomfort and even headaches)
  • Sit near a window to utilize natural light. (A recent study at Cornell showed workers exposed to natural light experienced an 84 percent drop in issues such as headaches, eyestrain, and blurred vision)
  • Keep a full glass of water nearby to sip consistently throughout the day. (dehydration impacts things like mood, concentration, working memory, and energy)
  • Do take frequent breaks to either exercise or love on your fur babies. (Breaks increase productivity and creativity. Working for long stretches without breaks leads to stress and exhaustion. Taking breaks refreshes the mind, replenishes your mental resources, and helps you become more creative. “Aha moments” came more often to those who took breaks, according to research. Other evidence suggests also that taking regular breaks raises workers’ level of engagement which, in turn, is highly correlated with productivity)
  • Listen to instrumental music. (Music can have a dopaminergic effect on the brain, meaning it creates dopamine. The more dopamine produced would result in a more effective prefrontal cortex and the ability to be more productive…be careful though because music with lyrics can hinder productivity)
  • Create boundaries for your family or loved ones. (You are WORKING from home, and you have a job to get done. Make sure your loved ones understand that, and respect that)


  • Work on the couch. (slouched posture will hinder productivity)
  • Have the TV on while working (unless you are someone that is capable of putting on something unentertaining, having a TV on is inevitably going to pull you away from the task(s) you’re trying to accomplish, thus hindering productivity)
  • Work in a dark space/room. (working in a poorly lit room will lead to increased eye strain and fatigue and potentially headaches and blurred vision)
  • Work from your bed. (Research has shown that when individuals work from their bed, it weakens the subconscious association between work and bedtime, and thus quality of sleep is negatively affected)
  • Let social media distract you. (social media often ruins your focus, and leads to increased procrastination)
  • Stay inside all day. (When you travel to your job, you tend to get fresh air to and from the car, on your lunch break, or when you run the occasional errand. Working from home, make sure to take breaks periodically and step outside)

Lastly if you find yourself working in the same workspace as your spouse or significant other, try to be patient and understanding with one another. Refer to your pet(s) as upper level management. If you have a complaint, blame it on an imaginary co-worker, and take said complaint to upper level management. They’ll be sure to handle it promptly.

Let us know if you’ve got anything you think we should add to our list! Stay safe, and healthy!