If you are working from home it is important to set up a work station (desk) so that you are comfortable. It is so important to remember that just because you are working from home does not mean the usual ergonomic (Occupational Health and Safety) guidelines don’t apply… be as strict with your work setup at home as you are at work! Ideally this means:
- A firm chair that has your knees level or slightly below your hips
- A desk height where you can rest your hands on it with your forearms almost parallel with the floor
An alternative for sitting is a gym ball (also called a Swiss ball). The 75 cm diameter is the ball height that fits most desks. The big advantage of the ball is that you inevitably move around on it which keeps blood moving through the lumbar spine and gluteal muscles. The main disadvantage of the ball is that it takes more space than an ordinary chair and it can take a bit to get used to. However, persevere and your sitting will be so much more comfortable!
Of course there are a myriad of desk and seating options out there and we all have different preferences and needs. Here at Back To Health Physiotherapy we can help with advice about your home setup. We can even check out your home work space and help with postural advice and relief from back and neck problems through a teleconference. Give us a call to discuss your issues and we look forward to making the next couple of months as comfortable and productive as can be possible.