Over the past couple months, many of us (adults and kids) have started working or learning from home. Some of us already had a home office set up, while many others had to make do with what they have to accomodate potentially 2 people now working from home and kids doing e-learning. Chances are not everybody in your household is working from an ergonomic set up. Some are probably working from a kitchen table, the couch, the bed, etc. Spending long periods in these faulty positions and poorly arranged workstations will lead to aches and pains in the neck, shoulder, upper and lower back, wrist and elbow joints. What should your workstation look like and what can you use around the house to help achieve a more optimal set up.
Note: Sheddon’s physiotherapists from the Oakville and Burlington Physio Clinics can help you decide on the best setting for your home office.
Your Chair
While an ergonomic office chair is ideal, not everyone has the luxury to have a perfect set up during these times. There are better options at home but you do need to make do with what you have.
- Pick a firm surface to sit on such as a dining chair, the couch/bed are not the best option for prolong periods.
- Sit with your buttocks right back in the chair and your feet flat on the floor, or on a footrest or phone book if your feet dont touch the ground (especially important for kids doing e-learning).
- Keep your shoulders relaxed; arms close to your body or resting comfortably on the armrests (if you have any), which should be positioned close to your sides; elbows bent at approximately 90 degrees; forearms parallel to the floor; and wrists straight, which may involve adjusting the angle of the keyboard
Your Desk/table
While a desk is ideal, a kitchen table will work as well. You should choose a hard surface to work on. Your lap shouldn’t
Your Computer
- reaching for the mouse or keyboard too high or low, wrists extended during keyboarding);
- Keep your work, keyboard and mouse centered in front of the monitor and close to you, to avoid arching your neck or twisting your body;
- Use a good quality mouse that requires minimal pressure to click, and be sure to position it on the same level and as close to the keyboard as possible. Keep your wrist straight and move the mouse with whole arm movements;
- Use ergonomic computer accessories, such as document holders to encourage neutral neck postures, and head sets to avoid awkward neck postures (often seen as holding the phone in the crook of the neck) while interfacing with the computer and telephone;
- A wrist pad on the keyboard allows you to rest your wrists on the pad and reduces stress on the wrist; and Yourself
- It’s hard to stay in perfect posture ALL the time, so cheat a little. Roll up a sweater and stuff it behind your lower back to help support your back and make your muscles work less;
- Try to sit with both feet on the ground with equal weight through both sides (try not to cross your ankles/legs or sit with all your weight leaning to one side);
- What does good posture feel and look like? Take grandmas advice, “walk/sit with a book on your head.” I challenge you to grab a paperback and try this from a slouched position and then with good posture. It works, and will give you a feel for how you should be sitting;
- Get up and move around when you can.
- Worker technique – pounding the keyboard, using your wrists to move the mouse, or gripping the mouse tightly increases the demands on the hand and wrist and can trigger or aggravate symptoms of RSI; and
- Stretch – Include regular stretching into your work routine. Every 20 to 60 minutes, do three or four stretches – for hands, shoulders, neck and trunk. The key is to move your joints through their normal range of motion. Inquire about computer software that is set to interrupt work at chosen intervals with appropriate stretches, or set your onscreen timer to remind you to take “micro-breaks” as needed to momentarily change your arm position or to shift your weight. You can find some great ‘Exercise Breaks’ at http://www.computerfit.com/.
- Reduce strain – Make sure you are sitting correctly with your back supported:
- Keep your eyes level within range of the top third of the screen. Don’t squint to see the screen (check for glare or enlarge the font);
- Talk to a physiotherapist – If you are experiencing regular or increasing discomfort while sitting at your computer, take early corrective action. Sheddon Physiotherapy and Sports Clinic will assess your symptoms and help provide appropriate treatment, including information about correct posture and positioning at your workstation. They will also work towards an earlier return to your daily lifestyle as well as provide guidance on how to prevent recurrence of injury.
We are located less than 10 min from Sheridan College Oakville and 4 min East from Oakville & Milton Humane Society.
The Burlington physio clinic is located only 8 min north-east of LaSalle Park and 10 min north of Burlington Golf & Country Club, on Plains Rd East.
