7 Tips For Setting Up Your Ergonomic Home Workstation
If you’re working more from home, there is no reason that you should be doomed to days of aggravating neck and back pain.
And if you are not experiencing those symptoms now, you potentially could unless you set up your home workstation for optimal positioning of your body.
Here are some tips for setting up and using your home workstation:
1. Consider the lighting
Dedicate a home workstation area that has good natural lighting to reduce eye strain.
2. Avoid the comfy spots
Use a solid work surface and supportive chair as opposed to working from a couch or recliner. (But if these comfy spots are your only option, consider purchasing an adjustable laptop desk.)
3. Support your back
Place a cushion, rolled up towel or lumbar pillow in the area of the lower back when sitting to help maintain proper posture.
4. Examine your technology
If working from a laptop consider a wireless mouse and keyboard. They can be positioned closer to the body and will result in reduced strain on the neck and arms.
5. Make it easier to view your work
Place the laptop on a raised surface, aligning the screen closer to eye level – a more optimal position for viewing.
6. Don’t cradle your phone
Avoid resting your mobile phone between your ear and shoulder while using your laptop and activate your speaker instead.
7. Take breaks
Even with ideal body positioning, your muscles and joints need a break from prolonged positioning. Get up periodically and move around your home for several minutes. If you find yourself getting engrossed in your work and forgetting to take breaks, download a break-timer application on your computer or mobile phone. This can be used as a reminder to take rest breaks of an appropriate frequency and duration.
If you are experiencing neck and or back pain despite trying these helpful tips, consider calling to schedule an examination by one of our physical therapists at Teays Physical Therapy Center. We can make specific recommendations on ergonomic positioning for your home workstation, create an individualized exercise program to help resolve your musculoskeletal aches and pains, and help you work healthier from the comfort of your home.
