Workstation Set up
Stuck working from home? Feeling extra neck/shoulder pain with a new work environment? Try these tips to set up your workstation effectively and reduce strain.
- Pick the right chair
- Avoid prolonged sitting in an overly cushioned or un-supportive chair. This means no work-from-home computer stations on the couch!
- Choose a chair with good back support, usually a computer chair or dining chair.
- Make sure hips and knees are at 90 degrees and feet are touching the floor.
- Find the right height
- Get your computer to the right height. Now is the time to break out that USB keyboard, or extra monitor.
- Use books under the monitor as needed to elevate to eye level
- Keyboards should be positioned comfortably at elbow height
- Get your computer to the right height. Now is the time to break out that USB keyboard, or extra monitor.
- If you do not have a USB keyboard or spare monitor to help you set up a better work station, try putting an incline under the laptop to improve positioning (a spare binder works great for this)
- Maintain neutral posture
- When seated in a chair, keep your bottom in the back of the chair and try to keep your spine upright. Avoid leaning or slouching forward
- Use props as needed
- Use a towel roll or pillow behind the low back to support the lumbar spine.
- Take breaks! Try to take a standing or movement break at least every 30 minutes