Posture – Working from home

Sitting for prolonged periods and improper ergonomics can take a significant toll on the body. Did you know over 60% of office workers experience a form of musculoskeletal pain? Whether it be neck, back, hip or wrist pain experiencing this discomfort can lead to increased stress, headaches, fatigue, injury and chronic pain.

But, Improving your posture and home/office ergonomics is easier than you think, and we are here to help.

The most common factors associated with injury or discomfort at work include:

Duration (hours spent at work/computer/desk)

Repetition (performing the same action/position over and over)

Rest period (frequency of breaks/change in position – or the lack thereof)

So, what should you do to avoid injury/discomfort at your work? — Focus on minimizing postural demands

Vary Your Posture

The most important strategy to avoid discomfort while working is to vary your posture as much as possible.

Vision

• Eyes should be level with the top of the computer screen

  • The most relaxed line of sight is not horizontal, it’s actually 10-15 degrees below the horizontal

Seating

• Optimally an adjustable seat.

• Feet resting flat on floor or on a stool

Reach

• Shoulders relaxed; forearms supported

• Elbows roughly at 90 degrees when typing/writing

• Wrists neutral

Author: Dr. Nicole Fowlie, Chiropractor