As we continue to adjust to this temporary “new normal”, many individuals are experiencing new symptoms of neck and back pain from a change in their workstation. If you are schooling or working from home, your workstation set-up is likely much different than your workstation at school or at work. You may be working at a desk in your home office or maybe at your dining room table. You may have even caught yourself working from your bed, your couch, or even your living room floor! Regardless, it is important to understand that proper ergonomics and posture are essential to decrease and avoid neck and back pain.
Here are some tips from my coworker in our Altoona office, Matt Tippett, MPT, on proper ergonomics when schooling or working from home:
Desk
Sit at a desk or solid table (kitchen/dining table or card table). Your workstation should not be your bed, couch, recliner, or your floor.
Seat
- Your hips should be as far back in the chair as possible.
- The back of the chair should be reclined 10-20 degrees if possible to support your low back.
- Keep your feet flat on the floor.
- Your knees should be level with your hips.
- Relax your shoulders with your arms resting on the arm rests.
Computer Monitor
- The top of your monitor should be eye-level or 2 inches lower if you are wearing bi-focals.
- The monitor should be arms length away from your body.
- Position the monitor at 90 degrees from windows and tilted to avoid glare.
Keyboard
- The keyboard should be in center with your body and close to you. Avoid reaching.
- Your elbows should be bent to 90-100 degrees.
- Your wrists should be straight - not extended or flexed.
Mouse
- Keep the mouse close to the keyboard
- Your wrists should be straight - not extended or flexed
Laptop Tips
- Set the laptop on an elevated computer tray or a stack of books so that the top of your screen is eye-level or 2 inches lower if you are wearing bi-focals.
- Invest in a wireless keyboard and mouse. Or, find an old keyboard and mouse with USB wired connectivity. Plug them into your laptop and follow the tips for keyboard and mouse listed above.
Proper ergonomics and posture are essential to decrease and avoid neck and back pain. If you are experiencing pain in your new work environment, try the tips for an improved workstation! You can also learn more on our Facebook page: Matt Tippett, MPT will be going live on Facebook @ 10:am on Wednesday, April 22nd, to demonstrate the ergonomics of working from home that can prevent pain.