Ergonomic tips for working from Home.
• Remember the 20-20-20 rule: For every 20 minutes of computer or other visually intense work, look 20 feet away for 20 seconds.
• Use a comfortable chair with back support. Add pillows if needed for extra support, especially if the chair isn't cushioned.
• Make sure your feet are on the floor. If not, use a stool.
• If you find it challenging to sit upright, use a seated wedge or spread your legs wide. This pitches the pelvis forward into a more neutral position and enables the spine to be relaxed in an upright position.
• Set up your monitor height level with your eyes and 90 degrees from a window if possible. Don't face the window, and don't have it at your back. This cuts down on glare.
• The ideal desk height for typing is lower than you think. You want your elbows greater than 90 degrees for blood flow and to get wrists in a more neutral position. Avoid bending your wrists upward, as this increases pressure in the carpal tunnel.
• Keep the mouse as close to the keyboard as possible to avoid awkward shoulder movements.
• Your arms should rest on a wrist pad that enables your hands to relax onto the keyboard.
• Make sure the keyboard fits you. If you have small hands, use a smaller keyboard.
• Lower overhead lights and use desk lamps over documents.
• Vary your posture throughout the day. Work while standing for periods of time, if you can.
If you're still experiencing pain or discomfort, speak to our physiotherapist.
