Working From Home? Neck Pain? Here’s What You Can Do About It!

The current pandemic means most people are now working from home. As a result, many people are experiencing neck and back pain, eye strain and headaches. This is the result of a poor desk set up, poor posture and too much time at the computer.

What are Office Ergonomics?

Office ergonomics simply means having good neutral posture as you work, and keeping all equipment within a  comfortable reaching distance.

With so many people working from home during this pandemic, creating a healthy work environment is paramount.

So, how should you set up your chair and desk? What can you do to reduce sore muscles and eye strain? Should you take breaks during the work day?

Keep reading to find the answers to all these questions.

 Top 5 Tips

1. Adjust your chair so your elbows are at desk level and your wrists are straight as you type on the keyboard.
2. Set your monitor so it is at eye level. If you use a laptop, prop it up on some books to add height, and set up a wireless keyboard to keep at desk level. Use a wrist rest to provide extra support if needed.
3. Keep the mouse next to the keyboard so you can maintain your elbows close to the body as you work.
4. If your feet don’t comfortably reach the ground, add a box, or foot rest to reduce strain on the low back.
5. Adjust your seat back for good support, and use the tilt feature to find a comfortable position. Use a lumbar support pillow as needed.

Posture and Positioning

Maintaining good posture and positioning throughout the workday is vital for reducing neck and back pain, eye strain, and joint pain. Follow this guidelines for improved posture to reduce work/office related pain.

1. Try to sit 20-30 inches away from the monitor.
2. Sit upright and avoid slouching.
3. Face your computer directly and not twisted to the side.
4. Change your leg positions frequently, and get up and move around at least once an hour.
5. If you find yourself constantly reaching forwards, move your chair closer to the desk/table.
6. Avoid cradling the phone with your head, or holding the phone to your ear for too long. Use a headset, or speaker phone instead.
7.  Rest your eyes. Close the eyes for a few seconds, or focus on something far away for a few seconds to reduce strain.
8. Reduce screen brightness and glare to help the eyes.