Working From Home? 4 Tips to Keep You Injury Free
While working in your PJs might be super cozy, your makeshift home workstations might not be.
From lower back pain and neck stiffness to wrist pain and headaches, many of us will experience some type of aches and pains as a result of poor ergonomic set up and not-so-great posture.
Luckily there are a few ways to make sure you stay injury free and productive as you work from home.
Find a workstation that Works
Lounging in bed or setting up on your sectional aren’t ideal in terms of correct workstation ergonomics. It’s important to find a stable flat surface for your computer and a chair with a seat back. Most dining room chairs are too soft and plush, so use a rolled up towel in the small of your back to create additional lower back support.
Move that Monitor
Whether you’re working on your laptop or desktop it’s important to move your monitor to a comfortable viewing height. A good rule of thumb is to keep the middle or top ⅓ of your screen in line with your eyes while looking straight forward. Most laptops will need to be elevated six to twelve inches above desk height. Use extra books or your Well.ca delivery boxes to get to that comfortable sweet spot!
If you don’t already own a wireless keyboard and mouse, this is your next pandemic purchase! With your laptop elevated to the proper height using it’s built in keyboard and trackpad is difficult without shrugging your shoulders and tensing your muscles. A separate mouse and keyboard will help keep your forearms straight and your elbows relaxed, close to your body. Trust me, your body will thank you for the splurge!
Take a Micro-Break
While you’re working from home, make sure you take breaks! Following the 50/10 rule is a good place to start. Set your timer to ring every 50 minutes and allow yourself to move for 10 minutes before settling back into work mode. The 50/10 rule has been known to increase productivity and will help reset your body’s natural position, preventing poor posture and injury.
While you’re getting accustomed to working from home, it’s important to invest time and energy into a good ergonomic set up to prevent injury and keep you productive!
Dr. Aliya Visram is a chiropractic doctor, acupuncturist, doula, and health advocate. She’s also a wife, mama of 2, runner, yogi and chronic multi-tasker. She is on a mission to balance her career, motherhood and a healthy inspired life one day at a time.