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Avoid Pain While Working From Home

Many of us have been thrown into the ‘work-from-home’ category thanks to the COVID-19 pandemic, but hunkering down over your laptop all day isn’t exactly great for your neck and back. Below are several quick and easy tips you can implement to avoid pain while working from home, courtesy of our rehab team.

  • Attempt to maintain good posture. Your ear should be aligned over your shoulder and your shoulder should be aligned over your hip in a straight line. Your chin should be level to the floor.
  • Attempt to place your screen/monitor directly in front of you at eye level. Use books to elevate the monitor or laptop if necessary.
  • Sit with your feet flat on the floor and your knees at or near a 90-degree bend.
  • Try to put your keyboard at elbow height to allow a 90-degree elbow bend and straight wrists (no bending).
    • If using a laptop computer, try a wireless keyboard to allow for both your keyboard and screen to be in optimum position.
    • If you don’t have a wireless keyboard, place your keyboard at elbow height and tilt the screen to allow for most upright posture and position.
  • Take frequent breaks – stand up, walk around and look away briefly at least once an hour.
  • Avoid eye fatigue by following the 20/20/20 rule – look 20 feet away from your screen for 20 seconds every 20 minutes.

Desk Ergonomic Set Up
Sit at your desk on a comfortable and adjustable chair with a back rest to maintain lumbar curvature. Use an ergonomic keyboard. Don’t slouch. Your desk should be eye level. Your elbows, hips and knees should be bent 90 to 110 degrees.

If you’re suffering from pain, our rehab team can help. Click to learn more.