As a follow up to our “Text Neck” and “Low Back Pain From Sitting Too Long” blogs last month, today we will review the basics of setting up an ergonomically friendly work from home setting.
Through the use of proper ergonomics and correct posture you can create a healthy and pain-free work environment.
The key components to setting up your work space to optimize posture include seating and equipment positioning.
- When seated your weight should be equally distributed on the chair with both feet resting firmly on the floor.
- If you do not have an adjustable chair and your chair is too high: put a small stool or footrest under your feet to keep knees in line with hips.
- If your chair is too low: place a pillow/cushion on your seat to raise yourself up.
- Knees should be in line with your hips and the desk/table 2-3 inches above your thighs.
- You can use a small pillow or towel roll in the small of your back to help support your spine while sitting.
- Computer monitor: slightly below eye level and approximately 20 inches away from eyes (use stack of books/box to bring your laptop up to proper eye level if necessary).
- Keyboard: should be positioned at the edge of your desk. While typing your elbows should stay at the side of your body, bent 90-120 degrees and your shoulders should be relaxed.
- If you have to reach up to access the keyboard, you can raise your chair up and use a footrest to keep your feet on a firm surface. You can also purchase a wireless keyboard, which can be especially helpful for positioning when you are using a laptop.
You will have achieved proper posture at your work space when your ears are in line with your shoulders, shoulders are in line with your hips, and you are maintaining a slight arch in your lower back.
See our video below for more information!