Looking after our bodies during lockdown - A guest blog by Purus Active - Part 1
Part One - Ergonomics
The pandemic has been ongoing for 11 months, and 10 months ago we all thought COVID-19 would be an issue that lasted a couple of months at most, how wrong we were. Needless to say no company could prepare their employees for the ‘new normal’ and most of us were left to find office like equipment from around the house. As Osteopaths we’ve seen a surge in desk related pain, predominately neck and lower back complaints, which in part could be in correlation to substandard desk set ups at home. We’ve put together a checklist for your home work station to minimise the stresses and strains of desk based work, along with some solutions you can find around the house. Most desk-based complaints are accumulative in nature so importantly prevention is always more efficient than cure.
Chair
Opt for a chair with a back rest and sit back in the chair to take advantage of the support.
Place a cushion or two beneath you to raise you to sufficient height if needed.
Your elbows are good indicators of how high you should be seated, hey should be at 90-100 degrees, and you should be able rest your forearms on the desk surface without stooping.
Hips should be slightly above the top of the knees. There should be a 2-3 finger width distance behind the back of knee and the edge of the seat pan.
Place a rolled-up towel behind the lower back to support the natural shape of the spine, this can be used to bring you forwards on the seat pan if needed.
Floor and feet
Make sure the area beneath your desk/table is clear to allow your legs to not be obstructed.
Feet should be placed evenly on the floor. If they do not touch the floor, place a shoe box or book beneath your feet.
Do not perch forwards on your chair away from the support of the backrest.
Mouse and Keyboard
Place the most used items in close proximity to your seated/standing position.
You should be able to use your mouse and keyboard whilst your arms rest by your side (at roughly 90 degrees) - Do not lean forwards on the desk surface.
Screen positioning
Whether you’re working form a desktop or laptop, raise the screen on books/shoes boxes or shelves if standing to bring the top third of the screen parallel to your eye line when seated/standing upright.
The screen should be approximately arm’s length away from you. Place the screen away from glare.
Head and neck positioning
Head and neck should be neutral and upright. Do not allow the head to migrate forwards towards the screen.
Sitting and standing
Break away from your seated position throughout the day (every 40-60 minutes).
Intermittently work from a higher surface such as an Ironing board, kitchen surface or shelf when standing. All the same rules apply - Keep the screen high and elbows bent.
Do not flex forward. Aim to stand for 1 hour for every 2 you sit.