With more people working from home than ever before, either part or full time, many are finding that they are experiencing pain in their back, neck and wrists or a flare up of a pre-existing problem. There are many reasons for this including furniture that is not ergonomically designed for office work, fewer and shorter periods of time on our feet and in motion, and longer hours at a screen due to no commuting time. Below are some tips to help ease these new or recurring symptoms either at home or in the office.
1. Take regular stretch breaks
Strive to stand every 15 minutes and roll your shoulders for 15 seconds. Any other favourite stretch will also work well. Set the timer on your phone for 15 minutes as a reminder. It’s easy to forget to move when you’re focused on your work.
2. Work at a desk or table
When doing your work, make sure to do so at a desk or table, rather than on a couch or bed. If possible, use a sit/stand workstation.
3. Invest in an adjustable, ergonomic desk chair
When you are seated in your chair, as a general guideline, try to have your knees at a 90-degree angle with your feet flat on the floor and your back resting against the chair back. Your hip joints should be comfortable. Depending on the style of chair, this angle could be slightly greater than 90 degrees but shouldn’t be less. An adjustable, ergonomic desk chair is a good idea if your existing stationary chair is uncomfortable and does not allow you to sit in this recommended position.
4. Ensure that your keyboard is at the correct height
In addition to making sure that you are seated in a comfortable position, it is important to ensure that your keyboard is placed at the height of your elbows or just slightly below when your hands are placed on it. This helps to prevent discomfort as you work.
5. Go for a walk or exercise
Walking, stretching, and doing strength exercises are all good examples of ways to get your body moving. Movement in some form, first thing in the morning, over lunch or at the end of the day are excellent ways to address the ill effects of prolonged sitting and screen posture.
6. Ensure your screen is at the correct height
When working on a laptop, make sure that the screen is placed at eye level when you are looking straight ahead so that you are not bending your neck forward. Propping up your laptop with books or a screen stand helps ensure that the screen is placed at the correct height. Investing in a mouse and keyboard that can be connected to your laptop via Bluetooth, or alternatively, investing in a second screen are two ways to make this change.
Keep moving and have a great work day!
