Our Guide to Ergonomics: Staying Sane & Pain-Free While Working from Home

Hello to every professional couch potato out there! 👋

In the age of remote work, many of us have had to get creative with our home office setups. For some, it’s the kitchen table. For others, it’s the comfy couch. And let’s be honest, who hasn’t taken a call from bed? 🛌💼

But here’s the catch – our homes weren’t exactly designed to be ergonomic utopias. The result? A grumpy lower back, stiff neck, and the occasional numb limb. But fear not, for we have gathered some simple physiotherapy tricks to keep those pesky musculoskeletal disorders at bay.

The Chair’s Throne

Remember that fancy chair at the office that you didn’t pay much attention to? Turns out, it had a purpose. If you’re hunched over like the Hunchback of Notre-Dame, your back’s going to put in a complaint.

Tip: Choose a chair that supports the natural curve of your spine. Your feet should rest flat on the ground (or a footrest) and your knees should be at hip level.

“Eye” see you, Computer Screen

A screen too high or low is the equivalent of that plot twist in your favourite series – it’s neck-breaking… Thankfully you can talk to our resident chiropractor to help with your neck pain!

Tip: Position your computer screen so that the top is at or just below eye level. It’ll keep your neck in a happy, neutral position.

Mouse & Keyboard – The Dynamic Duo

Your keyboard and mouse should be shoulder distance apart and at a height where your elbows stay close to your body (forming an angle between 90° and 120°).

Tip: Feeling fancy? Get an ergonomic keyboard. It’s like the VIP lounge for your wrists.

Take a Break… and Move!

Science says (and by science, we mean countless peer-reviewed studies) that taking short breaks can reduce muscle fatigue. So, dance break, anyone?

Tip: Every 30 minutes, take a micro-break for about 1-2 minutes. Stand, stretch, or even do a quick cha-cha!

Feet – Not Just for Socks and Sandals

If your feet are hanging in the air like they just don’t care, you’re setting yourself up for lower back issues.

Tip: Use a footrest or even a stack of books to ensure your feet have solid ground beneath them.

Lighting – Set the Mood Right

Dim lighting can cause eye strain. While candlelit work sounds romantic, it’s not ideal.

Tip: Ensure your workspace is well-lit to reduce eye fatigue. Position the light source behind you and direct it onto your workspace.

In all seriousness, while working from home has its perks (hello, pyjamas!), it’s essential to prioritize our health. Our bodies are like that old car in the garage – treat them right, and they’ll run smoothly. Neglect them, and well… you know the drill.

So, here’s to creating ergonomic havens at home and keeping those muscles happy and healthy!