Working from home is the new norm. With the adoption of technology and the changes in the workplace, especially after the Covid-19 pandemic, millions of workers and learners are now working through Zoom, Google Meet or Microsoft Teams.
But do you ensure you have a suitable home office or space?
Achieving a healthier posture without affecting your comfort zone is important. Most people spend time daily on their couch working or watching television or playing games.
With a huge part of the day spent on the couch, have you ever considered that the couch might be adding to the tension or pain in your back, neck and probably shoulders?
Some of these pains may be due to changes in your posture as you have transitioned from the workstation in your office to working at home.
Maybe you are spending more time sitting with your computer on the couch rather than sitting at a desk.
These pains can be reduced or even eliminated with just a few simple steps. These steps are the key to having a good posture that will aid you in relaxing and preventing any bad habits.
Avoid sitting or laying on your couch or bed with a computer
Sit at a desk if possible
Use a comfortable chair that will allow you to sit with a good posture
Head right above shoulders and hips
Arms not too high or low
Feet supported on the ground or footstool
Try to sit evenly and not lean on one side
Knees at the same height or slightly lower than hips
Forearms and thighs parallel to the floor
Elbows approximately 90 degrees
Position your head approximately an arm’s length away from the screen
Keep the keyboard and mouse close to each other to avoid reaching
Avoid sitting longer than an hour at a time, taking a break of about 10 minutes per hour of sitting
Use a hands-free device for long phone calls to avoid straining your neck
Develop a daily exercise regime and stretch regularly
Mr King’ori is a physical therapist at Chiropractic & Physiotherapy Health Centre.
