Improving Your Home Office Setup

6 NOVEMBER 2023 14:15

Whether you are back in the office or still working from home, desk set up is as important as ever. Even if you have had an assessment in the past, it is important to check that the changes at that time still work for you as nothing stays the same and bad habits can creep in. Spending a number of hours sat in one position is not ideal but with these 7 handy tips then hopefully you can find more comfort.

• Is the screen and keyboard directly in front of you? Sitting looking to the side will cause you to twist putting more strain on your back and neck.

• If you stretch your arm straight out in front of you at shoulder height does your middle finger touch the screen? If not bring the equipment closer. Also if the arm is having to drop to reach the screen, then lift it the screen up slightly.

• Is your back resting against the back of the chair when using the computer? Are you tilting on to either arm rest? Ensure you are sitting up square and your back is supported, beware of head and neck rests pushing your head forward.

• Are your feet resting flat on the floor? If not, you may need a footrest to prevent you tipping forward.

• Is the keyboard at or just below elbow height? If this is too high it creates strain on your wrists. Also look at your wrist rests to see if they are making the issue worse.

• Is the mouse within easy reaching distance? If you tuck your elbow into your side, your hand should be able to rest on your mouse, if not bring it in closer.

• Finally take regular breaks. This one is one of the hardest to implement but even looking away from the screen for 20 seconds can make a difference.

If you need to start making changes it can be best to try with items you have lying around at home before paying for costly equipment. Lift the screen with a few books, use a foam yoga block to rest your feet on and roll a towel or use a cushion to offer lower back support.  If after all that you are still struggling with tight shoulders, a cricked neck or lower back pain Osteopathy could help you. 

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