Tips for Working at Home
As much as working from your couch or bed for hours on end sounds like a dream, this can ultimately result in significant discomfort and stiffness at the end of the day. A poor working from home set up can increase your risk of developing pain or injury – especially around your neck and shoulders.
If you haven’t thought about it yet, now is the time to consider the ergonomics of your home working set up! Setting up a proper work space can have positive effects on your posture and body, as well as your productivity!
Here are our tips for improving your set up:
1. Posture
Make sure you are sitting upright in your chair and close enough to your desk, so that your elbows can rest comfortably on the table. You want to be seated close to your desk to avoid leaning forward and developing a sore neck.
2. Ergonomic chair
If you are someone who is seated for work for hours on end, it would be in your best interest to invest in an ergonomic chair! These chairs are great as they are height adjustable and have back support.
Ensure that your seat is high enough so that your elbows are bent at a 90-100 degree angle. This will prevent your shoulders from constantly hitching and tensing.
Don’t worry if you don’t have one, there are still ways you can improve your set up! You can increase the height of your chair by adding a pillow under. You can also add in some lumbar back support by rolling up a towel and placing it behind your lower back.
It is important to ensure that your back is supported as this increases comfort during long periods of being seated and reduces your risk of developing low back pain issues!
3. Screen height
Looking down at your laptop screen puts stress through the base of your head and neck. This can increase your chances of developing neck pain.
It is optimal to use a laptop stand and have the screen at the same level as your eyes. Ideally, you want your line of sight to hit the top half of your screen when looking straight ahead.
4. Movement breaks
We recommend getting up from your seat for a quick stretch or some exercise every 30 minutes! This exercise could even just be something simple like walking to your kitchen to grab a glass of water.
Taking regular breaks is vital for reducing muscle tightness and for your body to reset. Your body will thank you for these breaks!
Check out our Instagram post below as our physiotherapist Isabel runs through some easy stretches you can do during your movement breaks.
If you’re experiencing any ongoing neck or shoulder pain that is bothering you, let us help you with that! Book an appointment with one of physiotherapists at Aevum Physiotherapy and we will work with you to treat your pain, and prevent work-related injuries from recurring.
Jonita Zhou