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Working From Home Pain-Free

By Donna Stark

After spending the last several months working at home or attending online school, you and your children may be at a point where the dedication to good posture has waned. And while it may feel good to work on your laptops while sitting on the couch or on top of your beds, if you do that long enough, those good feelings are sure to end! Don't risk any pain or injury to your body! Take a look at the following suggestions from your local chiropractors at The Joint Chiropractic.

Setting Up Your Desk and Chair

Before you do anything else, you need to create a safe workstation. You can do this by selecting the proper desk and chair. Here are some tips on what to look for.

  • Invest in an ergonomic desk and chair if possible
  • Adjust the height of the chair so the space between your desk and thighs is no more than 6 inches
  • Adjust the height of the desk so elbows are at a 90-degree angle
  • Adjust armrests to a position where they don't force your shoulders up
  • Use a lumbar support if your chair doesn't have one built in
  • Use a footrest if your feet can't touch the floor on their own

Setting Up Your Computer

Now that you have the perfect foundation set up, it's time to address your computer or laptop. Here's how to optimize your workstation even more.

  • The computer screen should be no further than an arm's length away
  • The screen should be straight ahead and at eye-level
  • If possible, choose an ergonomic keyboard and mouse
  • Keep the mouse on the same level as the keyboard
  • Position commonly used items (phone, post-it notes, pens) within reach

Setting Up Your Body

Sitting for extended periods of time can wreak havoc on your back, shoulders, and neck, so be sure to focus on proper posture throughout the day. 

  • Sit straight and tall with shoulders pulled back
  • Keep both feet planted on the floor
  • Make sure your wrists are level with the keyboard
  • Sit close enough to the desk so your arms aren't reaching
  • Keep elbows at a 90-degree angle and close to the body
  • Invest in a headset if you need to be on the phone a lot
  • Avoid looking down at other electronic devices
  • Take plenty of breaks throughout the day to stretch and move

Pain-Free Workdays

It's always nice to be able to roll out of your bed and work in your pajamas, but there is nothing nice about dealing with pain. Fortunately, by following the simple tips above, you can ensure pain-free days ahead for everyone in the family.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Eagan, Minn.

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