Here we are, almost a year later and you may still be WFH.
COVID-19 has impacted our lives in a major way, especially how and where we work. As human beings, we can only adapt to this change. I have seen hundreds of patients last year suffering from spinal pain due to their home office setup being incorrect, and as soon as we made some minor changes to their work station, the pain disappeared almost instantaneously.
So in this email, I have provided a list of "do's" and "dont's" for your WFH set-up to help ensure that you are maintaining a healthy spine and preventing any long-term injury from working in the incorrect way.
My Top 5 Do's and Don'ts Of WFH
DO's
Do use a laptop stand. If you don't have one, you can be inventive and use a stack of books.
Do use an office chair if possible. Most companies will allow their staff to take their office chairs home, so enquire with your company if this is possible.
Do sit as close to desk/table as possible. This will ensure you are not slouching forward.
Do make sure the bottom tips of the shoulder blades are always in contact with the backrest of your chair.
Do make sure the monitor is at eye level.
DON'Ts
Do not turn your couch or bed into a work station. Rather work from your dining room table if you don’t have an office desk and chair.
Do not let your feet dangle. Make sure to always support your feet on a stable footrest, or by placing a box to rest on.
Do not hunch over your laptop. Always make sure that the laptop is raised.
Do not look down or sideways at your monitor. Ensure that your monitor is directly in front of you.
Do not work for too long in one position. Aim to give yourself a break every 30 - 45 minutes. The Pomodoro timer is a useful App to remind you to take those breaks.
Always remember that your spine was built for moving, and to maintain good spinal health you need to be stretching regularly.
Until next time, stay safe.
Dr. Tina
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