2020 was quite a year! Lots of unexpected and difficult times.  Switching to working from home for many people became normal and continues to be in 2021.  Some people may not have access or the ability to set up a proper home office and find themselves working in unconventional spaces. When we suddenly introduce areas that we don’t normally work in, we begin to see the effects on our body such as low back pain, neck stiffness, headaches and wrist pain. Let’s take a look at some tips for different locations on how to make working from home work for you.

Dining Room Table:

  •   Make sure you are not crooked on the chair, keep your posture straight, and don’t hunch over
  •   Move your hips all the way to the back of the chair
  •   Use a bin or books to raise your laptop or device so that the top of your device is at eye level
  •   Use a separate keyboard to be positioned at elbow level

Working on the Bed:

It is not recommended to sit on the bed or the couch because you are not supported well.  If you find yourself needing to work on the bed or couch, try to only do so for short periods of time.

  •   Move your hips toward the headboard or wall
  •   Prop a pillow against your low back
  •   Prop another pillow on your lap

Avoid

  •   Sitting cross legged and leaning over your device which can cause knee, hip and neck issues
  •   Laying straight out with your neck flexed, looking down at your device. This can cause neck problems.

Working on Patio Furniture:

The optimal posture for working on outdoor furniture is to move your hips all the way back in the chair and use a pillow against your low back for support.  Add a pillow or any other prop to lift your device so that it is as close to eye level as possible.  Most importantly, stay hydrated.

Semi-Permanent Workstation:

  •   When sitting in your chair, make sure to have your hips all the way back and your back is touching the back rest of the chair
  •   Have a pillow for low back support
  •   Raise your device or screen so that the top is at your eye level
  •   Use a separate keyboard and mouse so that they can remain at elbow height.
  •   Use a tea towel or another towel to roll under the wrist to help prevent wrist pain.

Remember you should only be sitting for 30-50 minutes before changing your position-get up, move around, change your position and do some stretches. Try to make the best of a less than ideal situation.

If you have any questions, talk to one of the practitioners and we would be happy to help you make the best of your at home working situation.

drjessalynnfrederick@gmail.com

drstephdouglas@gmamil.com

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Dr. Frederick:

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Dr. Douglas

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https://chiropractic.on.ca/self-management/creating-an-ergonomic-workspace-at-home-during-the-new-normal/