As many of us have now found ourselves working from home, it’s important to get your setup right from the start to help reduce the likelihood of any aches and pains along the way.
Neck pain, shoulder pain and headaches are very common in those that spend long periods at a computer. Taking a few minutes adjust your workstation can help to decrease the risk of problems down the track.
Here a few pointers to get your started:
1. Have a dedicated workspace
Even if you don’t have a home office or study, find a dedicated space to work from. Find a quiet space that you can arrange to be your workspace, keeping in mind that this type of arrangement may be necessary for a while, or even become a longer-term option down the track. Try to avoid working from the couch on your laptop or at the kitchen bench.
2. Desk and computer setup
Setup your screen so that when looking directly ahead you are looking at the top 1/3 of your screen
If using a laptop, ideally, set this up so it’s elevated and use a wireless keyboard
Use a mouse – try to avoid using the touchpad on your laptop for long periods
If you use two screens equally, set them up so that they’re symmetrical and tilted inwards slightly
3. Chair/sitting posture
Set your chair height so your elbows are bent at 90degrees
Don’t reach – make sure that your elbows stay by your torso (keeping your upper arms relaxed) when using the keyboard or mouse
Make sure your lower back is supported by sitting well back in the chair and using a lumbar support or rolled up towel in your lower back if needed.
Use a footrest if needed. Your knees should be parallel to your hips or slightly below
4. Keep moving
Even the best setup does not overcome our body’s need to move. We’re not designed to be static for long periods, so make sure you take regular breaks – at least every 30 minutes. Stand up, stretch, walk while talking on the phone, get a glass of water or even set reminders on your phone to move.
If you would like further information or assistance, our Musculoskeletal Physiotherapist, Francene Anderson, is trained in ergonomics and can assess your home office through our online video consultations. Please contact reception on 8941 6677 or book online here: https://bookings.nookal.com/bookings/appointment/PEMLN/VMNTK