Due to COVID, many individuals are now working from home and although working from home has its advantages, it has its disadvantages; one of those disadvantages is the possible neck, back and/or shoulder pain you’re experiencing. Did you ever think it might be due to your workstation?
Ergonomics can roughly be defined as the study of humans and other elements of a system (ie. your working environment). The intention of “proper ergonomics” is to design or modify the environment to fit the worker; reducing the stress and strain on your joints, along with eliminating discomfort and risks for injury.
Here are a few suggestions to make your workstation an efficient and safe place!
Low back pain? It is possible it is your CHAIR
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- Choose a chair that supports your upper and lower back. Your chair should be adjustable so that your feet rest flat on the floor and thighs are parallel to the floor.
- Standing desks, have gained popularity, and are a great option for those who have sedentary jobs – keeping you upright and energized throughout the work day.
- A lumbar support is proven beneficial for those with pre-existing back pain.
Shoulder/wrist pain? It is possible it is your TABLE or KEYBOARD.
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- The height of your desk/table should be organized so that your elbows are at a 90 degree angle and the arms rest parallel to the table; allowing your shoulders to relax. As best as possible, keep the keyboard directly in front of you and your elbows close to your body.
- If you are using a laptop, consideration for a external keyboard should be made.
Neck pain? It is possible it is your MONITOR.
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- Be sure the computer monitor is approximately an arms length, directly in front of you.
- The top of the screen should be at or slightly below eye level, allowing you to not have to hold the head up or down, preventing neck/shoulder pain.
- If you are using a laptop, consider elevating it to eye level using a stand.
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Photo: (Ergonomics Health Association, 2019)
It is not only important to have a well fitted workstation, but also important to take breaks and use good work habits! Our bodies are not designed to sit at a desk for hours on end without moving. These bad habits can cause postural fatigue and take a toll on your body. Make sure you take the opportunity to take short stretch breaks every 30 minutes, change position and get that blood circulating through your body. Your body will thank-you for it!
If you’d like to know if your workstation at home or work is set up right; want to know what our recommended “Go To” stretches are; and/or are dealing with aches and pains you think maybe associated from your work; please feel free to CONTACT US and we will gladly help you out.
