Working from home? Poor ergonomics can cause back pain, neck stiffness, and sciatica. Here are practical tips for your spine.
The Home Office used to be a space where 'I open my mail and pay my bills'. For so many of us in this new paradigm it's where we actually do our job. For others, it's just another day at the (home) office. Regardless of your classification, here are some basic home office ergonomics tips to help your working from home be more comfortable and productive.
Pick Your Spot
If you do not have a designated home office with a regular desk, working from your kitchen table is generally much better than sitting on a couch with your computer on your lap.
Let's Start from the Bottom
Your feet should be on the floor, platform, or stool. Propping your feet up with your legs outstretched is stressful on your joints (especially knees). This posture also stretches and can irritate the big, temperamental sciatic nerve which runs from your low back all the way to your toes.
Take a Seat
Your seat pan should be shallow enough not to restrict blood flow behind your knees. Add a firm cushion behind your back if needed. Use a seat wedge to maintain better posture — tilting forward about 15 degrees takes strain off your low back.
Keyboard and Monitor Position
Your keyboard and mouse should be positioned to allow your shoulders to stay relaxed with your wrists below your elbows. Your monitor should be directly in front of you with your nose aligned in the middle of it. If you use multiple monitors, position the one you use most in front of you.
Stand Up and Move — Every 20 Minutes
- Stand up and move your legs up and down like you are walking in place.
- Look at an object that is more than 20 feet away for 20 seconds.
- Gently shake your hands, wrists, and elbows while rolling your shoulders up, back, and down.
- Take a slow, deep breath to improve your posture and smile, then slowly exhale.
- Sit down, refreshed, in a good posture. You are ready to get back to work!
Chiropractic is a drug-free way to promote a healthy life. Contact Acacia Chiropractic Clinic at (803) 412-2240 — serving Tega Cay, Fort Mill, and surrounding communities.
