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Working using a desktop computer or laptop creates quite a lot of mechanical strain on the body. As human beings weʼre designed to trot along chasing wounded mammoths until they keel over from exhaustion, so even if we have a good workstation set up weʼre likely to get stiff and sore. The neck and shoulders can be held in a position that is not ideal, and the lower back can be loaded awkwardly. The chances are though, that if you are working from home there will be an element of compromise in your set up.
This diagram shows ideal workstation posture, and whilst it may be difficult to recreate this at home, it gives you some guidance as to best practice.
If you are using a laptop, it gets a bit more complicated, and more difficult to maintain a good set up. The fact that the screen and keyboard are attached to each other makes it impossible to have both your neck and your arms in the correct position. Again the diagram below shows what is ideal, but really you need to have a separate keyboard linked to the laptop so that you can raise the screen to the correct height. It also helps if you can use a separate mouse instead of a central tracking pad.
If you donʼt have a separate keyboard, try to angle the keyboard a little, it will reduce a bit of that cervical crunchiness. If you have a keyboard that can use but no laptop stand, then use a pile of books to get the screen at the right height (simples!)
As I previously said, if you are working at a computer all day you are going to get a stiff upper back and neck anyway so it is worth doing some exercises when you stop work for the day. This video of 3 exercises are good to do to loosen off that daily stiffness and improve your mobility.
This exercise is a good one to do to loosen off whilst sitting at your workstation/kitchen table combo. Do it regularly throughout the day.
As I previously said, if you are working at a computer all day you are going to get a stiff upper back and neck anyway so it is worth doing some exercises when you stop work for the day. This video of 3 exercises are good to do to loosen off that daily stiffness and improve your mobility.
https://m.youtube.com/watch?feature=youtu.be&v=ZjapnWF5v-o
This exercise is a good one to do to loosen off whilst sitting at your workstation/kitchen table combo. Do it regularly throughout the day.
https://m.youtube.com/watch?feature=youtu.be&v=bTn89EBKJdM
It is also important to remember to take regular breaks to move about and loosen off. At work, you might get up to speak to a colleague or make everyone a cuppa, but it can be quite easy to forget that at home. Set a timer to remind you every 20 or 30 minutes to get up and move. Even if you just walk around the room a couple of times it will really make a difference.
Remember you can book an appointment with us to get yourself fixed if the exercises havenʼt quite done the trick !
Jonathan Hobbs & Associates
