Whether you are working from home full time or just a few days a week, it can be a big change, and many are noticing the effects as new aches and pains start to appear in the back and neck. Many are not equipped with a home office that has the space and equipment like what was available in the office so it may be difficult to figure out what set up is the best and most comfortable.
The best advice is to avoid working from your bed or on a soft couch. This is just asking for neck and back pain. Being in a seated position especially one that promotes poor posture for an extended amount of time will cause joints and muscles to be in positions that are not used to being in and can cause pain. Find a chair that supports you and your back. Your feet should be able to rest comfortably on the floor with your knees bent at a 90 degree.
Tips to Avoid Aches and Pains:
- Your desk should be at a height that allows your forearms to rest by your side with your elbows at a 90 degree angle.
- If you have a computer monitor or laptop on our desk, the screen should be at eye level to avoid looking too far up or down.
- The keyboard and mouse should be located close to your chest to avoid reaching or awkward arm positioning.
- If you work from multiple monitors, avoid turning or rotating to look at your monitor. Square your body up to the monitor you are working on to avoid increased rotational postures as this will cause neck and back pain.
- Take breaks away from your desk during the day! It is so easy to get sucked into the computer screen so set a timer on your phone and make yourself stand up
- Take a lap around the house to give your body a break from sitting for a long time.
Call our office TODAY at 703-450-4300 and start handling your aches and pains FOR GOOD!
By: Alyssa Burke, PTA
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