Working from Home? Get 5 Tips To Help With Your Work Station
With many of us forced to work remotely due to the current COVID-19 pandemic, creating an appropriate work station at home can be quite the challenge. Poor desk ergonomics may lead to painful muscle strains, joint stiffness and general tightness. Having a designated area to do your work needs to maximise productivity, and promote physical and mental wellbeing. Here are 5 tips to assist you with your work station at home.
1. Designate A Specific Working Space
Pick an area of the house to set up your working station that is quiet and the lighting is sufficient. To reduce any distractions, this should be separate from the living or kitchen areas which may experience a higher level of foot traffic throughout the day. This location needs to have enough space for all your work material.
2. Prepare An Appropriate Desk Layout
The desk or table you choose to work from needs to have a large flat surface which can fit all your working equipment.
- Place only essential material on your desk in an organised and clean manner.
- Place your computer monitors directly in front of you. Adjust the height of the monitors so they are at eye level to prevent bending your neck excessively.
- Place the keyboard and mouse close, so that your elbows are sitting comfortably at approximately 90 degrees, this will help prevent overusing your forearm muscles.
- If using a laptop, you could raise it by placing it on a pile of books. If possible, use an external keyboard and mouse to reduce strain on your neck and shoulders.
3. Pick A Supportive Chair
Sit on a chair that supports your spine and is at the right height so that your shoulders are level, elbows are at 90 degrees on the desk, and your feet are flat on the ground. If you do not have an adjustable chair, utilise things around the house to make the correct modifications. These could include placing a rolled up towel behind your lower back for extra support, sitting on a pillow or resting your feet on a shoebox to adjust your height.
4. Keep A Schedule
Do your work during your normal working hours. Remember to include a break for some lunch and exercise, such as a walk around the block or some stretching. Know when it’s time to finish up for the day and switch off. These boundaries help separate your work and personal life.
5. Change Your Posture
Try to break up your sitting with a change in posture throughout the day to help prevent stiffness and tightness. Our bodies are designed to move, aim to get up and move every 30-60 minutes. Try utilising a high bench top as a standing desk for parts of the day, alternatively take your work calls while standing.
If you would like some additional support regarding setting up your home office, the team at Canterbury Health Hub are here to support you. Book an appointment online today.
This article is for information purposes only. Please consult your Osteopath or primary healthcare professional for further information.