Adjusting your desk top computer at home
As we isolate through the COVID-19 crisis, more of us have had to move to working from home without the chance to first set up a safe and comfortable working area. So we want to share our expertise on reducing back and neck pain, whilst managing your posture when working from home.
Some of you will be fortunate enough to have a desk top computer to use at home. Do you know how to set it up? Here are the basic principles, however we are all different, so please see our other blogs on home office chairs and posture and breaks.
What you are aiming for is:
Sit so your elbows are level with the top of the desk or table. (see below)
Arrange the screen so the top of the screen is level with your eyebrows.
Sit back in the chair. Lean your back against the back of the chair.
Move your screen so you can touch it with the tips of your fingers when sitting back.
Rest your forearms on the desk/table top.
Move your keyboard and mouse so they are under your hands.
Keep leaning back!
The chair and your sitting posture:
Make the chair as comfortable as possible
Chairs with hard seats need cushions!
Sit with your back touching the backrest of the chair
If the back is hard you could try putting a pillow vertically behind you
Bring the chair close to the desk/table so you don’t have to lean forward
If you have an office chair at home see our other blog
Taking regular breaks will relax your muscles, your eyes and your brain. It will help you be more comfortable and reduce back, neck, shoulder and arm pain. It will also allow you to achieve more in a shorter amount of time.
Every 30 minutes take a ‘micro-break’; take a short walk and stretch
Every 60 minutes take a 5-10 minute break from the computer. Have a stretch, walk around, look into the distance and think about something not work related
Every 2-3 hours take 20-30 minutes away from the desk. Try to spend around 15-20 minutes on your feet and moving around. If possible do some exercise, walking (if you can), Pilates, yoga, stretches, etc.
Plan your day, having a routine helps reduce stress and increase productivity
Keep hydrated. Drinking lots of fluids will help alertness
Keep connected. Working at home can be isolating. Have a virtual coffee with a friend or colleague.