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
- 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