COVID-19 has changed the world we live in, in so many different ways. One of the biggest changes has been the adaptation from working in the office environment to working from home (WFH).
Although it has been fantastic for allowing people to continue working through challenging times and providing a good work-life balance; it has also come with some body aches and pains.
There has been a big increase in the patients I see with neck pain, headaches, shoulder pain, low back pain, tennis elbow and carpal tunnel. And it is mostly because their work-from-home setups are less than ideal.
Here are some quick tips to help support your body with your desk setup while WFH!
1. Frequent postural breaks – taking a standing break for every 45-60mins of seated work can be great just to change your posture and give your neck and back some relief from constant sitting.
Some ideas to help with implementing standing breaks are keep your printer away from your desk- so you need to stand up every time to collect your printing, use a glass of water that you need to refill instead of keeping a water bottle on your desk and setting a timer on your phone to help initially train the habit.
2. Good lighting- making sure you have adequate light on your desk, either from a window, desktop lamp or overhead ceiling lamp can really help in reducing eye strain and headaches.
3. A chair that has full back support and lumbar support – a chair with a full back and low back support (with lumbar support, a cushion or a rolled up towel) can help protect your low back over long working days
4. High use items – such as your keyboard, mouse and phone should be kept within an area that you can comfortably use, without overreaching. Ideally your arms will be by your side, and your elbow bent at a right angle to help reduce impact on your shoulder, forearms and hands.
5. Screen level height- is important to help support neck posture. Ideally should be set up with either the top of your computer screen or laptop screen at eye level, and when sitting fully back into your chair your screen should be fingertip distance away when your arm is reaching out forwards at shoulder height.
If you have been experiencing any of the above aches and pains book an appointment to see me for further assessment and management, and some more working from home desk set up tips and advice!
Take care of yourselves,
