Are you one of the 20% in the Australian workforce working from home?
At Keilor Health Centre we are still seeing a lot of patients that are working from home. Prolonged periods of sitting at a desk can lead to increased stress in the spine causing potential injuries to arise.
Our practitioners at KHC have provided you with five simple tips that you can implement at home to help prevent any future aches or pains.
Your screen should always be at eye level. Place a few books underneath your screen to ensure that your screen is positioned at eye level. This prevents our neck and upper back from flexing forward for long durations when looking at a screen.
Your feet should touch the ground. If your feet are unable to reach the ground, place either a step or some old books underneath to ensure your feet are on the ground.
Chair height and comfort are important. Your hips should be just above your knees while sitting in a chair that is set high enough. If your chair is unable to create this ideal position, place a cushion on the chair and behind your lower back for additional lumbar support. If your chair has an armrest, try adjusting them accordingly to ensure you can rest your arms on them with your shoulders relaxed.
Keyboard and mouse position. Position your keyboard directly in front of you by pushing the keyboard back so that your forearms are supported on the front part of the desk when typing. Ensure wrists are straight when typing on the keyboard and not on an incline.
Remember to move. When working from home we can forget to get up from the desk and move. It is important to stand up and move every 30-35 minutes when working from home. Try using a timer or writing on a sticky note to help remind you to move.
If you have not already implemented these tips at home, try and give them a go. If you are experiencing postural strain or any other potential discomfort from working at home come into KHC and speak to one of our fantastic osteopaths to discuss further.
Comments