Working from Home

Working from Home Can Be Painful

Have you found yourself working from home entirely or more than usual in response to COVID-19?  Have you also found increasing levels of neck and back discomfort or pain as a result?  Your home workstation set-up may be contributing significantly.  Here is a checklist we’ve put together to help improve your workstation and hopefully lessen that discomfort:

WORKSTATION SET-UP CHECKLIST:

CHAIR:

• Back Support: slightly reclined and height adjusted so that curve supports the curve of the low back (if insufficient trial a lumbar support/rolled towel with rubber bands securing the ends)
• Seat Position: as far under table as possible so that all equipment is easily accessible
• Seat Height: feet flat, thighs horizontal, lower legs vertical
• Armrests: NOT normally recommended (they should only be used for rest periods and should not affect your work posture, keep them low)

DESK:

• Desk Height: forearms at desk height when elbows are bent at 90 degrees

EQUIPMENT:

• Place items used continuously (eg mouse and keyboard) within reach with the elbows by your side and bent to 90 degrees
• Place items used frequently (eg phone and documents) within reach of your extended arm
• Place items used occasionally (eg in/out trays) beyond reach from the seated position but stand and bring them closer when required

 Computer Screen:

• Height: top of screen level with eyes
• Distance: arms-length from a normal seated position
• Document Holders: position between the keyboard and the screen/directly adjacent to the screen

This, however, is not the whole solution.  Regular breaks from static work postures are also important and remember, your City Physiotherapy Physiotherapist is always here to lend a hand by assessing you and providing treatment options (such as hands-on physio, dry needling and exercises) tailored to your needs.

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