Many office based employees are currently being asked to work from home, and if this is new to you, or you don’t usually spend very long sitting at a computer or laptop at home, then it’s a good idea to make sure your working area is as comfortable as possible.
If you usually work from home, you should also ensure your work station is set up adequately. Long periods spent with the screen at the wrong height, for example, can cause a build up of muscle imbalances, which can eventually lead to pain.
Sitting badly at your computer can result in back pain, neck pain and repetitive strain injuries. Read through these tips, and where possible make the necessary adjustments so that you can use your computer without stiffness or discomfort.
If you work mainly from a laptop or tablet, it is advisable to use an external keyboard and mouse, so that you can have everything in the necessary position.The screen and keyboard should be directly in front of where you are sitting. You shouldn’t have to twist your body to use them.
If you stretch out your arm in front of you, at shoulder height, your middle finger should just touch the centre of the screen.
Your back should be resting against the back of the chair, with your feet resting flat on the floor. A foot rest will be helpful if your feet are not flat.
The keyboard should be at, or just below, elbow height, with the letter B in line with your bellybutton.
If you use a mouse, it should be close to the keyboard so that your upper arm remains close to your side when using it, rather than being outstretched.
You should take regular breaks, to stand up and move around. Approximately five minutes every hour, which will also be a good rest for your eyes. Your employer may have their own guidelines for your workstation when working from home, so please make sure you also consult these.
(Source: Mint Practice Ltd)
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