Ergonomics working from home

 Ergonomics working from home

Poor ergonomics contributes to muscle strain, fatigue and muscle imbalances. Majority of muscle strains result from performing repetitive movements and holding sustained posture for prolonged periods of time. Healthy posture work habits prevent common neck, shoulder, back and wrist problems, while also increasing work productivity and mood.

Tips for sitting in front of the computer:

Keep your screen at eye level and place your keyboard close to your body.

Sit in your chair with your back supported to avoid slumping.

Make sure your feet are positioned on the ground. Use a foot stool if your feet don't reach the ground.

If possible use a desk that can be converted to a standing desk to lessen the strain on your spine.

Take standing or walking breaks every 30-45 minutes. 

Rest your eyes by looking away from the computer and focusing on a distant object.

Tips for talking on the phone:

Avoid tilting your head and holding your phone between your ear and shoulder.

Use a headset or headphones or use speakerphone, keeping your head in a neutral position.

Tips to improve posture when texting:

Use your index finger to prevent overuse of your thumb.

Try to keep your phone at eye level to avoid bending your neck.

Avoid shrugging your shoulders.

How a Physiotherapist can help?

Here at Louise O'Rourke Physiotherapy, we offer expert advice and our experienced team will assess your posture and prescribe tailored treatment programmes.

Our treatments include mobility and strength-building exercises to ensure you stay happy and healthy while you work.

For more information or advice please contact us.