Health
Working From Home? Are You Sitting Comfortably... Joanne Pritchard, Chartered Physiotherapist, talks us through the importance of ergonomics and posture. ue to the current restrictions and social distancing, many of us are still having to work from home. Making an office at home isn’t the easiest task and prolonged poor posture does run a significant risk of injury. So, what can you do to protect yourself? This month I am going to look at ergonomics and posture when working from home. Your workstation at home is probably very different to what you have been used to in your office, but some simple measures can make a huge difference. When sitting in your chair you are looking for an angle of around 90 degrees at the ankles, knees and hips. If your chair is too high, place a footrest (or even a large book) under your feet; If your chair is too low, a cushion or pad on the seat of the chair may help. The position of the screen is something else that is essential, to minimise bending and tension in your upper back, shoulders and neck. Your monitor should be at eye level and approximately one arms-length away from you. Is your table too low? Place your monitor on a stable and sturdy object like a box or a large book. Working from a laptop? Why not use a separate USB keyboard? There are many available for under £10! You will then have both your arms and your eyes in their optimal positions. If you still can’t get comfortable, there are a few other options worth considering. Sitting on a gym ball can really help you maintain a good posture! Due to the unstable surface, your postural muscles are constantly working in the background to keep your balance (I would however recommend checking with your GP or healthcare professional first if you have any back issues or problems with your balance). You also need to make sure that the ball is the correct height for you, and that it brings you high enough to work at your desk. The sit-to-stand pneumatic desk raiser is another possibility. These can be purchased for under £100 and give the opportunity to change your working posture throughout the day; raising your screen and keyboard to work in standing and lowering again to work in sitting. Working in standing can be great for keeping you alert and moving too.
Here are 10 points to consider for an optimal and ergonomic workstation adjustment:
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1. Shoulders relaxed. 2. Arms close to the body and elbows bent approximately at 90°. 3. Forearms resting on the armrests or on the work surface. 4. Wrists in a neutral position and hands aligned with the forearms. 5. Back straight with the lower back resting against a backrest. 6. Thighs parallel to the floor (hips and knees at 90°). 7. Back of the knees approximately 2 to 3 fingers width away from the seat of the chair. 8. Feet resting flat on the floor or on a footrest (ankles at 90°). 9. Eye-screen distance approximately one arm’s length (or a minimal distance of 60 cm). 10. Head up and eyes looking forward (most of the time) at the upper 1/3 of the screen. Adapted from: www.physiotec.ca (2020, October 16)
Finally, if you are really struggling to find what is right for you, contact your local Physiotherapist, Occupational Therapist or Ergonomic specialist. Many are now offering a hybrid of remote online appointments in addition to standard clinic-based sessions. This not only means that you don’t have to leave your home (rather important if you are in isolation or if you don’t have the time to travel), but through the wonders of your smartphone, tablet or laptop, your therapist can see your working environment from several different angles, assess your working postures, and suggest alternatives that you can implement immediately! Joanne Pritchard BSc (Hons), MSc, MCSP, HCPC registered Principal Physiotherapist and Director Physio Pilates Retford
Finding the perfect working spot is not always easy...
www.physiopilatesretford.co.uk
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