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The world is looking a little different right now, and by this point, your at-home work situation should, too!

Many people don’t realize that a poorly designed workstation and bad work habits can result in headaches as well as back, neck and shoulder pain.

Thankfully, the solution is simple! Proper office ergonomics as well as desk-side exercises, can help you and your joints stay comfortable at work. Check out these ergonomics tips to eliminate discomfort and make working more comfortable.

Create a Dedicated Workspace

  • Stop working from the couch! Find a space where you can have a desk or table dedicated for computer use.
  • If possible, incorporate ample natural lighting. If not, an (artificially) well-lit space will do. Just don’t tuck yourself away in a dark bat cave.

Use Proper Equipment

  • Laptops are a no go. Use a traditional set-up with a separate monitor that’s arm’s length away, a keyboard and mouse.
  • Upgrade to a good-quality chair with low back support and a cushioned seat. It should have at least five castors (swivel wheels) at the base to ensure stability. Be sure to adjust the seat height so your feet rest flat on the floor and your thighs are parallel to the ground. The backrest should mirror the shape of your back to provide support, so adjust it to fit the lumbar support to your lower back.
  • If you don’t already have one, it’s time to consider a headset. Whatever you do, don’t place your phone between your neck and shoulder.

Take Fitness Breaks

If you work at a desk for long periods of time, it can place unnecessary stress on your muscles and cause stiffness and soreness. Frequent breaks from work for physical activity can help prevent that. Some great workday exercises include:

  • Seated or standing stretching – perfect for long conference calls.
  • Straightening your elbows, bend your wrists down as far as they will go, and hold for three seconds. Then extend your wrists back as far as they will go.
  • Rolling your head slowly in circles, stretching your neck as you roll through each shoulder.
Categories: Blog