Whether you have a home office or are one of the 40% of people who have worked from their bed during lockdown, working from home has become the new normal.
While this is absolutely the right thing to be doing, working from home is causing more postural related injuries than ever before. Including neck pain, back pain and headaches to name but a few.
Many are not aware that the position we are working in could be harmful to our spine.
To help combat this, maintain a better ‘computer posture’ and protect our backs, we have shared some helpful tips below.
Working from home can be a challenge but it is essential to have a proper desk even if this is the kitchen table with an old book on to raise your laptop up.
Your seat should be adjusted so that your feet are flat on the ground, your knees bent, but with a slope from your hips to your knees. You should end up with your hips higher than your knees and your eyes level with the top of the computer screen. You may need to put the screen on a stand or even on a ream of paper to bring it to the right height.
Relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair.
Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests. If you have your laptop raised up you may need an extra keyboard plugged into a USB port.
Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible.
We are also a big fan of standing desks that allow you to stand and sit so mixing up your working posture. There are now lots of these on the market and have come down greatly in price over the last few years.