Top tips for reducing back and neck pain when working from home.
Working from home can put a lot of pressure on the neck and upper back if you do not have your workstation set up properly. Avoid problems by following these simple tips:
1. Get an office chair - the average kitchen chair does not provide the low back with good support for working at a computer. If you can, use an office chair and spend a couple of minutes adjusting it to make it as supportive and comfortable as possible.
2. Support the curve in your low back – adjust your office chair to support the curve in your lumbar spine. If you do not have an office chair, use a sofa cushion or rolled up towel to support your low back. If you support this area correctly it will put your upper back and neck in good posture too.
3. Get the top of the screen at eye level – it is important to get the screen up as this keeps your head up and helps to stop you hunching over your laptop. Sit your laptop up on some books so the top of the screen is at eye level and about an arms length away from you. Plug in an external keyboard and mouse and now the screen and keyboard are both at the correct height. Alternatively, you could plug a separate screen into your laptop and use that.
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| Don't hunch! | Use books or a riser to raise the screen |
4. Take a break every 30 minutes – this is the most important tip. Regular breaks from the computer helps to stop excessive pressure building up on the muscles and joints in the neck and lower back. Getting up and walking around for one minute while shrugging your shoulders is enough to make a real difference. Also go for a 10-20 minute walk at lunchtime or the end of the day to get the muscles and joints moving.
5. Never work on the bed or sofa – the lack of support when sitting on soft furniture will never put you in a good position. Always use a table and chair.
If you have any questions do not hesitate to