While working from home, it’s important to maintain proper ergonomic supports to stay comfortable and avoid back and neck pain. See below for general guidelines as well as common errors and solutions for working remotely.
- Use a supportive, upright chair with padding if possible.
- For additional lumbar support, try using a rolled towel.
- Raise laptop with books or other sturdy items.
- This will maintain a better neck position throughout the day.
- Place the screen/monitor approximately an arm’s length away from the user.
- Consider using an external keyboard/mouse to maintain proper arm and wrist positioning.
- Ideally, elbows remain at 90 degrees with relaxed shoulders and limited wrist flexion/extension.
- If using a standing workstation, wear comfortable, supportive shoes.
- Incorporate frequent movement/stretch breaks throughout your day.
- Micro breaks (10 – 20 seconds every 5 – 10 minutes) alter position and give postural muscles a break, rest hands from typing.
- Mini breaks (2 – 5 minutes every 30 minutes) – perform specific exercises and/or work tasks that require standing/walking.
- Organize group stretch/movement breaks over video chat or other method.
Please see below for common errors and easy fixes for your work-from-home set-up: