Tips for working from home
We understand that working from home may be a big shift for people, and not everyone has a dedicated home office or desk space to set up their computer equipment correctly.
Often it is not what we are sitting upon or standing at, but rather how we hold our body or perform the task that can cause increased
strain/tension. Here are some simple steps you can make to help improve your comfort when working from home:
1. Work at a desk or table with adequate knee and foot clearance so that you can sit or stand close to your laptop or monitor.
2. If you are able, use a separate keyboard and mouse with your laptop. This allows you to position the keyboard directly infront of you within easy reach while having a separate screen that is raised to eye level.
3. Position your laptop/monitor so that the top of the screen is level with your eye height. This might mean you have to put your laptop on a box or file to raise it up.
4. If sitting, use an adjustable chair. If the chair is too low you can sit on a bolster to raise your seat height. A rolled-up towel can provide extra low back support if needed.
Don’t sit or stand for too long – change your posture every few minutes and take regular micro-breaks away from your laptop. Schedule your day into time blocks so that you have dedicated breaks and stick to it.
The Australian physical activity guideline recommends 150 minutes of moderate-intensity physical physical activity or 75 minutes of vigorous-intensity physical activity a week. This should include muscle strengthening exercise on two or more days. Making sure you are looking after your mental and physical health is important during this time.
Our physiotherapist’s are available if you have any concerns with your work set-up, are noticing increased tension in your neck, or would like a home exercise program to keep up your activity levels.