Due to the pandemic, many people are now having to work from home in less-than-ideal setups. This has caused an increase in pain and discomfort through the neck, shoulders, upper back, and lower back in many individuals. Read on for some tips on how to prevent this from occurring.
Ergonomics is the science of adjusting your workstation to minimize strain in the following ways:
- Monitors should be visible without leaning or straining and the top line of type should be 15 degrees below eye level.
- Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets).
- Keep your shoulders relaxed and elbows bent to 90 degrees.
- Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge.
- Keep frequently used objects, like your telephone, close to your body to prevent excessive reaching.
- Take a 10-second break every 20 minutes: Micro activities include: walking, stretching, or moving your head in a “plus sign” fashion.
- Periodically, perform the “Brugger relief position” – Position your body at a chair’s edge, feet pointed outward. Weight should be on your legs and your abdomen should be relaxed. Tilt your pelvis forward, lift your sternum, arch your back, drop your arms, and roll out your palms while squeezing your shoulders together. Take a few deep cleansing breaths.
- Hips and knees bent 90 degrees, feet flat on floor or footrest.
- Use a lumbar roll for lower back support.
- Avoid sitting on anything that would create an imbalance or uneven pressure (like your wallet).
- Keep your head, neck, torso, and legs vertically aligned
- Wear shoes that provide proper arch support
- Use a footrest to shift your weight from foot to foot.
- Adjust the footrest to approximately 10% of your total body height.
If you have any aches and pains associated with your workstation setup and would like to book an appointment to discuss them with one of our skilled chiropractors, feel free to call the clinic at 780-496-9980.
**Information and featured image referenced from ChiroUp.com