Quick Guide: Working from Home Ergonomics

Many people are still working from home either full time, or at least for part of the week and for that reason we continue to see a number of the same complaints from our clients…

If you’re regularly suffering from a sore neck or back, and you’re working from home, try these simple ergonomic considerations (and a few bonus home stretches).

Working from Home Ergonomics

Working Posture

Let’s start with the basic working from home posture tips:

  • Neutral spine – natural curvatures of the spine 
  • Elbows tucked in close to the body and bent between 90-110 degrees 
  • Feet flat on the floor
  • Chair must support lower back and upper back to promote neutral spine
  • Knees in line with hips and feet slightly placed past your knees

Desk, Chair, Computer Screen Setup 

If you’re sitting properly, next is time to look at the ergonomic setup you have in place:

  • Correct work surface such as desk or dining table allowing you to be upright
  • Adjustable chair to ensure correct sitting height in relation to your work surface 
  • Adjustable armrest so it does not get caught under the desk
  • Position screen directly vertical to your line of sight and make sure there is no glare
  • Ideally, separate keyboard and mouse to ensure you are not overreaching to type or manoeuvre your mouse

Other Tips

Here are a few extra tips to get you going:

  • Adequate font size and brightness to stop poking head forward towards the screen
  • Regularly standing up, going for a short walk, or marching on the spot if you are using a standing desk
  • Using an alarm to remind yourself to take a break if you are the type to forget

BONUS: Quick and Easy Exercises During Your Break

Here are a few awesome home exercises designed to be done right now from your office chair! Build these into your daily breaks and you may never need to come and see us again (though we’ll miss you!!).

Chin Tucks - Working from Home
Chin Tucks
Thoracic Rotations - WFH
Thoracic Rotations
Thoracic Extensions - Working from Home
Thoracic Extensions
Wrist Extension and Flexion Stretch - WFH
Wrist Extension & Flexion Stretch
Shoulder Blade Retractions - Working from Home
Shoulder Blade Retractions

Want To Know More?

We’d suggest contacting our team at Precision Physio, so that we can help you with your individual case.

How Do I Book An Appointment?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help!

To learn more about online consultations, please call us on any of the numbers listed above.

Precision Physio Marketing

Previous Post
Should You See an Exercise Physiologist, Physio or Personal Trainer?
Next Post
Use Nutrition to Fight Off Flu this Year

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.