To avoid neck pain & back pain when working from home, ensure your workspace is ergonomically set up with a comfortable chair, proper desk height, and a monitor at eye level. Take regular breaks to stretch and move around to prevent stiffness and strain.
It seems easy to work from home rather than travel and go to the office, but what about your health? Is it easy or good for your health?
Because many of us are currently working from home, many people are inventing their "workstation." Some people work at a desk, while others sit on the couch or use the kitchen table during work hours.
We have some tips on how to create an ergonomic workspace at home. While it is preferable to purchase the appropriate equipment, you are not required to do so. Sometimes simplicity works, so we've included some DIY work-from-home hacks you may apply with items you already have at home.
Why Does Ergonomics Matter?
An ergonomically optimized workspace allows you to work "efficiently and safely." Protecting your body from neck pain and back pain, you focus more on your task, making you a more efficient and productive worker.
How to Set Up An Ergonomic Workspace at Home to avoid Neck Pain & Back Pain?
Setting up an ergonomically correct workspace at home will take a little bit of doing on your part. At the office, you probably have access to or can order, plenty of items to help you achieve the most ergonomic setup.
While you’re working at home, that may not be the case. You can’t run out to the office supply store and buy what you need. And, even if you can, you may not want to drop the money on it.
- Start with your desk
- Set your computer set properly
- Keyboard and mouse placement should be proper
- Sitting posture
- To stand or not stand and when and how to adjust your body according to work.
Here are some tips and tricks to help you create an ergonomic workstation at home to avoid Neck Pain & Back Pain:
- Appropriate height of the laptop and desktop: Choose a working height where your elbows rest comfortably on your desk or table. Better wrist alignment will result from this as opposed to impingement or carpal tunnel syndrome.
- Use a proper chair: If you do not have access to an office chair, you can make do with some household objects. Placing a firm cushion or tightly folded towel beneath your buttocks raises your hips and increases the curve of your spine, making sitting more comfortable.
- Follow 20/20/20 Rule: You should glance away from your computer screen for 20 seconds every 20 minutes to focus on something else 20 feet away. This relieves strain on your eyes and provides a rest for your eye muscles.
- Do not slouch and sit while working. Also use foot rest under the desk.
- Do not skip meals and stay hydrated.
- Make sure to take breaks in between and at least walk a few miles and get back to work.
- Customize a space where you can fit in comfortably and properly and sit and work for longer duration.
- Make Leg Room a Priority: Choose a work surface that offers plenty of space for your knees, thighs, and feet. Try not to sit directly in front of drawers or cabinets. They can keep you from getting as close to your computer as you should. If you need a higher surface, use sturdy boards, bricks, or blocks to prop up your desk or table legs.
- Keep Your Screen at Eye Level: If your computer screen is too low, you'll have to tuck your chin into your chest to see it. This can lead to neck, shoulder, and back pain. If you can, place your screen on a surface that's arm's length away and eye level. If you wear bifocals, your screen will be easiest to view if you lower it 1 to 2 inches more.
- Do not sit for long uninterrupted periods, set a 30-minutes timer alarm to act as a reminder. To avoid eye strain, focus on objects 20 feet away for 20 seconds every 20 minutes and periodically focus your eyes on distant objects.
- Move and Stretch: Stand up, move around, and do some stretches.
Dr.Yogita Pawar PT
MPT Paediatric Neurosciences
Dr.Yogita Pawar PT is Co-Founder & Scientific Director of Cura Advanced Physiotherapy. She is Trained in Neurodevelopment Therapy & Sensory Integration. She is a certified Child & Adolescent Counselor. Dr.Yogita is also an excellent Parenting Coach. She talks about positive parenting on her social media handles.