HOME WORKSTATION DO’S AND DON’ T ’S
Working from home has become the new normal for many people during the pandemic. Being in your home office for 8 hours a day can lead to overuse and posture related aches and pains. Some small changes to your desk set-up can make a big difference. If you want to make working from home as comfortable as the pajama bottoms you wear during video meetings, follow these do’s and don’ts!
• Avoid slouching through your low back and leaving a space between your back and the backrest of the chair. Being in this posture for a prolonged time places extra stress on the joints and muscles in your low and upper back. • Avoid poking your chin forward towards the computer screen. Being in this posture for a prolonged time shortens the muscles in your upper neck and can lead to tension and pain in this region. • Avoid rounding through the upper back and shoulders. Being in this posture for a prolonged time can limit shoulder mobility and weaken muscles in the upper back. • Avoid having the computer screen and keyboard too far from your body. A computer set-up that is too far from your body leads to extra stress on your eyes, neck, shoulders and back when utilizing the computer. • Avoid going hours without getting up and moving. Staying in a seated position for hours causes muscles that support your sitting posture to fatigue and can lead to pain.
• Use a lumbar support such as a small pillow or rolled towel. This will help keep your low back in a neutral alignment and keep your upper back against the backrest. • Keep your head and neck in-line with the rest of your spine. This will limit the strain on the muscles and joints of your neck, for every inch the chin pokes forward the head weighs an additional 10lbs! • Keep your shoulders and upper back against the backrest. Gently squeezing your shoulder blades will help avoid rounding through the upper back and maintain mobility in your shoulders. • Bring your screen and keyboard close to your body. This will help keep your elbows close to your sides, and spine in a neutral position allowing you to work efficiently and safely! • Schedule standing breaks throughout the day. Set an alarm or reminder every hour to get up and walk around, changing your posture gives your joints and muscles a much-needed rest and refresh!
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service
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