• Andrea Metcalf

Best Ways to Work At Home #COVID19

If you've suddenly found yourself working from home with the "shelter-in-place" order, you might find yourself with low back or neck pain that you didn't have before.


Why is this happening? 


Well, maybe taking a look at your home office is the answer.

When setting up your desk and chair, keep in mind that your chair height is more important than desk height.


You should be able to sit comfortably with both feet on the ground and seated with your hips on the edge of the chair. Your chair needs to be high enough so that your bottom is seated higher than your knees. This will keep pressure off the lumbar spine.

Although some people think a lumbar pillow with support the spine, there's nothing better than the muscles getting stronger to keep things in place. Once your chair is set up , take a look at your keyboard and screen.

For typing your forearms should be angling downward or parallel to the floor/desk. Your screen should be 20-24 inches away from your eyes. Adjust the monitor height so that the top of the screen is at/or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen. Position the monitor at least 20 inches (51 cm) from your eyes—about an arm's length distance.

Once your chair, desk and monitor are set up, set a timer to make sure you're standing up at least once every hour. 

These are just a few tips on how to make sure your at-home work area is helping and hindering your body's alignment.

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© 2015 by Andrea Metcalf