With the pandemic causing over 40% of Canadians working from home, I recognize the need for proper home set-ups in the prevention of back-related postural pains and strains.
Here are a couple ways to improve your home set-up:
Posture at a desk
1. Low back should maintain natural curve against the back of the chair.
2. Hip should be close to 90° with thighs parallel to the ground.
3. Knees should be close to 90° with clearance behind the knee.
4. Both feet should be flat on the ground or on a footrest for those who like their feet elevated.
5. Monitor height should be approximately 15° below eye-level and tilted up if necessary.
6. Head shoulder be kept in-line with the shoulders.
7. Elbows should be supported by armrest or desk, where the wrist remains in neutral.
Desk set-up
1. Adjust chair height so that elbows are resting on the desk.
2. Put books or boxes under monitor for more elevation.
3. Remove glare on your monitor by removing sources of direct light and using curtains to remove natural light.
4. Monitor should be approximately 1 arms length away from you.
5. When taking phone calls, it is recommended to use earphones instead of resting your phone on your shoulder.
6. Decorate! Make it feel like your own space and include items such as plants, stickers, pictures etc.
Wrist and Mouse Positioning
1. Maintain a neutral wrist position, where the forearm is in line with the hand.
2. If you find that your wrists are “floating”, try putting a rolled towel under the wrist to be more neutral.
3. The mouse should be directly in front of your hand with elbow at about 90°. You should not have to reach it with your whole body.
4. Try using your whole arm to move the mouse rather than just your wrist to avoid fatigue.
5. Try using non-dominant hand to do mouse work, as much as possible, to avoid fatigue in dominant hand.
General Recommendations
1. Although we have recommended the ideal posture above, it is important that you should change positions frequently. This can include standing (if applicable) or adjusting the monitor tilt according to natural lighting.
2. Invest in better equipment if necessary, for example, a new computer chair or mouse.
3. Take frequent brakes – It is recommended to do so every 30 minutes.
4. Stretch throughout the day! They can be as short as 10sec, up to 60 secs.
5. Reassess and readjust – at the end of the day, see how your body feels and if you need changes for the next day.
What’s Next?
If you would like to learn how chiropractic can help and support your health, whether you are working from home, have a sports injury or are newly expecting, book an appointment or consultation with Dr. Joyce today. Virtual options available!
Booking information here: https://www.jfuchiropractic.com/contact