Ahhh the Quarantined life. Recently while working from home- although I was comfortable (yes, sometimes in PJ's 🙂 ) I started to randomly feel neck pain, back pain, shoulder pain – and after a couple of days I realized why. And as soon as I made small easy modifications my body felt a big difference! Here I will share with you a few suggestions which I've often offered to my users- and by these few simple adjustments it has seriously improved how we feel at the end of the day!
- The Monitor should be at natural eye level and at arm's length away. If you're using a Laptop, raise the laptop, or add a 2nd monitor and add an external keyboard and mouse so it can remain at desk level while you type and navigate. This is essential to maintain proper posture.
- Your Wrists and Elbow should sit straight at 90 degrees.
- Adjust your chair height if possible so that your Knees be leveled with your hips, also at 90 degrees. Feet should rest flat on the foot to the ground, or on a footrest.
- Sit with good posture, with your Back arch supported.
Tips: These modifications can be free of cost $, use props such as a box, paper ream or books to adjust the monitor height. Add a pillow to adjust your seat height or low back support.
Stand-up desks are also highly recommended. You can set props high enough to be able to stand while working. Studies show there's a 32 percent improvement in lower back pain while standing with proper posture, so it's worth the effort.
These simple ergonomics tips will allow you to work comfortable, and as a result be much more productive while pain-free. Also remember to adjust your Children's workspace accordingly. Proper posture will aide in their bone & muscle development, help reduce being fidgety and assist their focus on schoolwork.
It's easy to lose track of time, but remember to take periodic Breaks  (short breaks are more beneficial than waiting to take a long break). Stand up every hour, or during conference calls, Stretch & drink plenty of Water.
Social media is hazardous to your Neck! Proper posture is also recommended while using your Mobile device. Keep phone at "eye level", hold up or use an elevated phone holder if possible. Use a handset or headphone if you spend a lot of time on the phone. Trust me your neck will thank you!
MY CLIENTS ASK...
What do you recommend?
Stacking books is the most economical way to raise your monitor. However for aesthetics I like to use a stand. (click on picture below) In addition, a Logitech Wireless Mouse & Keyboard is key.