Are you working from home?

Are you working from home?

Starting to get restless and can’t sit still for more than 5 minutes? Getting some back pain?

There may be many reasons why you answered the above questions with a resounding yes. Moving your workstation home can present many challenges. Whether it’s distractions from kids, Netflix or the need to get outside and exercise one thing that is within your control is your workstation.

With so many of us working from home now, making sure it is well maintained and ergonomically sound can make a huge difference to your spinal health.

First of all, what is Ergonomics? And why is it important?

Ergonomics is the assessment and adaptation of a person’s workspace, products and habits so it suits them specifically. The main components incorporated are your computer screen, keyboard, mouse and chair.

It also incorporates the type of tasks and your workplace habits throughout your day. Below are some great tips to help you assess and modify your home workplace setup and habits to decrease discomfort and improve posture:

  • Chair – Make sure your chair is not touching the desk, giving you freedom to move with clear leg space – Your feet flat on the floor or a raised foot rest if you can’t reach – Your legs at a 90-degree angle – Make sure it can be adjusted to an upright position, so you aren’t slouching
  • Lumbar Support- If your chair doesn’t have one, use a small pillow to create the necessary curvature in your lower spine
  • Screen – Make sure your eyes are in line with the top edge of the screen. You can use household items like books or boxes to elevate it to the appropriate height. Outstretch your arm and make sure it is an arm’s length away from your body.
  • Eyes – Increase or decrease brightness to make sure there is no glare or strain on your eyes
  • Mouse – You want your arms at a 90 degree, with the ability to move the mouse with your elbow by your side
  • Keyboard – Similar to your mouse you want it to be roughly 5cm away from the edge of the desk. Make sure it is central with the screen so there is no need to twist your head or body to see the screen


Finally… Look after yourself and create some daily habits to follow

  • Have a break for 2 minutes every 20 minutes
  • Make sure to get outside ☀️ on these breaks and get your vitamin D for at least 15 minutes per day
  • Stay Hydrated💧 keep a water bottle at your workstation. Try to drink 2-3 litres per day.


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