Many of us are having to work from home in the current environment. Often workplaces are set up ergonomically so that we can reduce injuries such as repetitive strain, but are our homes?

Here are a few suggestions to help reduce the stress on your body.

1.Work set up.

If you have an adjustable chair make sure it’s set up for your body: your hips and knees should be at approximately 90 degrees.
The back of the chair should be vertical. Support your lumbar spine (‘the small of your back’) with a small cushion or rolled up towel. Adjust the size of the cushion if it is not comfortable or you have pain.
The height of the desk/table you work at should allow you to rest your elbows without slouching, and keep your shoulders relaxed (not raised).
Use books or boxes (whatever works) to adjust your screen to eye height.

2. Posture
Think about your posture in general but start with your head posture because your head leads the way.

Your head weighs about 10lbs and perches on top of your spine. Working at a computer or talking on the phone, it’s very easy to bring your head into a position that will put stress on your neck and back muscles, and ultimately affect your whole body. This is called a “head forwards” posture, where your chin sticks out and your neck muscles start to work too hard to hold the weight.
Avoid this by checking your head posture frequently: set a timer on your computer for every 30 minutes or so and do a head check. This exercise will help:
- Keeping your eyes level, gradually lengthen your neck upwards as you tuck your chin in gently.
- Bring your shoulder blades down and back towards your spine.
- Hold for 5 secs. Repeat often.
- Do not push through pain and stop if you have any.

You will need a modified program if you have had an accident and/or you have a neck condition such as arthritis.

See my blog Text Neck April 2019 for more details.

http://icanmove.com/blog/2019/4/15/text-neck-what-is-it-and-what-can-i-do-to-reduce-the-problem

R. Sian Owen PT

Registered Physiotherapist