West Suffolk Physio

Are you working from Home?

Have you ever thought your desk layout might be contributing to health issues?

Currently portable devices are allowing us all to work more flexibly and safely at home but they need to be used correctly. Poor working postures and prolonged use can be a huge factor to you experiencing the following:

  • Aches and pains in your upper and lower back
  • Aches and pains in your neck and shoulders
  • Aches and pain in your wrists, hands and fingers
  • Visual fatigue such as blurred vision, sore eyes and commonly headaches

Did you know that if you are using a laptop at home these risk factors are higher as it’s more difficult to adapt your posture when the screen is attached to the keyboard? To reduce the risk of health issues we suggest you implement the following 10 tips:

  • DO NOT use laptops on your Lap; try to find a flat, stable working space. If you have a spare keyboard you could use this to improve your laptop set up.

  • Forearms should be horizontal and the user’s eye line should aim to be the same height as the top of the screen. The screen should be approximately an arm away from you.

  • Find a suitable chair with good back support.

  • Avoid leaning down to the screen and keyboard. Try to sit tall, align your ears, shoulders and hips. When you sit try to think about making yourself an inch taller.

  • Wrists should remain I n neutral (straight) position. You can use a small towel at home to rest your wrists on.

  • Position your laptop to avoid glare as much as possible. This is often away from direct windows or bright lights.

  • Make sure there is space underneath the desk for you to move your legs. Try not to cross your legs for prolonged periods. If you are shorter, a small footrest underneath takes pressure off your lower back.

  • Clean your screen; make sure individual characters are clear and in focus.

  • Make sure there is enough space on the desk to accommodate all your documents. A document holder can help to avoid awkward neck movements to look at your files.

  • Take a brief break every 30minutes and have a go at some gentle stretches.

If you are experiencing any of the issues mentioned you can call our Physiotherapist’s for some advice on 01284 713721. We are offering FREE video and telephone consultations to NHS & Key Workers during this time. We can also virtually assist you in setting up your desk at home. If you are not a Key Worker or NHS staff member you can contact us for more information.


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