During this time, people may find themselves working from home. Many are transitioning to work from home from an office setting and your home is most likely not as equipped as your office. Please take these tips into consideration to decrease aches and pains in the coming weeks.
If you have a desk at home, use it! It is not recommended to work all day sitting on a couch or bed as these surfaces do not provide much postural support. If you do not have a desk, try sitting at a kitchen table. Sitting hunched over a coffee table will not make your back feel good. Attempt to use a chair that has postural support or use a small pillow or rolled towel to create better support for your low back. Sitting on a pillow or folded towel can also offer more cushion support if you do not have an office chair at home.
Many offices may also have standing desks. You can still create a space in your home where you can stand to work. Kitchen counters are usually not quite tall enough but you can use boxes or books to elevate your monitor and keyboard to allow you to stand and not be hunched over. Try changing throughout the day- start sitting and move to a standing position in the afternoon.
Ideally, the top of your monitor should be just below eye level so you don’t have to strain to read it. If you are reading on your computer often, prop your laptop up using books or a shoe box. Then if you need to type you can lower it. The ideal position for typing is with the elbows at a 90 degree angle.
If you are on the phone often during your work day, using a headset or earbuds can decrease the risk of neck pain from trying to hold the phone.
Often at work you take breaks- to get a drink, walk to the printer/copier, or have a conversation with a coworker. At home, you may not realize how long you have been sitting in one position. Setting a timer once per hour can remind you to take a break. Roll your shoulders back, walk around your space for a few minutes, stretch, and then resume your work.
Try using these tips to keep your work from home environment more ergonomic. These tips can help keep you feeling good when working in a new environment. Click here for tips on creating an ergonomics workstation.
If you’re experiencing any aches or pains, schedule an appointment and be seen in-clinic or virtually through a secure online video chat.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.