Working from home and social distancing has become the new normal during the COVID-19 pandemic. When working from home, you will want to make sure your computer setup is ergonomic — that it’s designed to work smoothly with the human body — in order to reduce strain on your neck, shoulders, and upper extremities. It is imperative to avoid unnecessary discomfort while teleworking.
First, when you are sitting, your knees and hips should be at about a 90-degree angle. Your feet should be flat on the ground and having back support or lumbar support will help keep you in an upright posture. Most chairs have a lumbar support built-in. Your computer screen to be at your eye level and about 18-24 inches away from your eyes. Your elbows should also be at a 90-degree angle, with wrists resting on the keyboard.
Additional things to keep in mind when sitting for a long period of time: engage your core while you sit. Activating your core will allow you to sit more upright. Keep your shoulders relaxed. Your shoulders should not be crawling up towards your ears. Most stress, tenderness, and soreness lie on top of the shoulders in the upper trapezius muscles. You should also try to keep your head aligned over your shoulders. Most of us are guilty of the rounded shoulders and forward head posture, which puts a lot of strain on our necks and shoulders. Try to get up after sitting for 30 minutes or so to get your body moving frequently throughout the day. If necessary, set a timer or Alexa reminder. This will allow your body to stay loose and get your muscles moving.
You may also try a standing desk – like VARIDESK. Standing will engage your core and lower extremity muscles much more than sitting. When standing at the counter, place the keyboard to allow the 90-degree angle in your elbows and the computer monitor at eye level. Again, remember the head over the shoulders, relax the shoulders, and keep the core tight!
These small modifications while you work can go a long way with keeping your comfort during these times of social distancing and isolation. When all this settles and we return to our normal activities and schedule, we will come out healthier and stronger people.
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