Work standing up at home - mix it up!
As we isolate through the COVID-19 crisis, more of us have had to move to working from home without the chance to first set up a safe and comfortable working area. So we want to share our expertise on reducing back and neck pain, whilst managing your posture when working from home.
Try to spend part of your working day standing if you can. Here is how to set up your standing workstation at home:
Put your laptop on some books or boxes on a table or kitchen worktop; please make sure it is stable!
Aim for the laptop’s keyboard to be slightly above your elbow height when standing, If possible raise the back of the laptop slightly to raise the screen.
Bring it close to you so you’re able to stand upright without leaning forward.
If you have a separate keyboard and mouse: Create a separate pile of books or boxes for the keyboard and mouse. It should be level with your elbow when you’re standing. If possible, the laptop screen needs to be higher, closer to eye height if you can.
Posture when standing - What you are aiming for is an S shaped spine not a C shaped spine!
Working in a C shape means your head is forward, putting strain on your neck and shoulder muscles. Your lower back is curved forwards, putting strain on your lower back muscles.
Working in an S shape:
Your head is over your shoulders reducing neck and shoulder tension. Your lower back muscles are more relaxed.
Ideal standing posture:
When standing keep your feet, hips, shoulders and head in a vertical line. Stand with your feet slightly apart. Try not to slouch, lean or twist to one side. Wear shoes with some arch support e.g. trainers or similar.
Breaks Taking regular breaks will relax your muscles, your eyes and your brain. It will help you be more comfortable and reduce back, neck, shoulder and arm pain. It will also allow you to achieve more in a shorter amount of time.
Top tips:
Every 30 minutes take a ‘micro-break’; take a short walk and stretch.
Every 60 minutes take a 5-10 minute break from the computer. Have a stretch, walk around, look into the distance and think about something not work related!
Every 2-3 hours take 20-30 minutes away from the desk. Try to spend around 15-20 minutes on your feet and moving around. If possible do some exercise, walking (if you can), Pilates, yoga, stretches, etc.
Plan your day, having a routine helps reduce stress and increase productivity.
Keep hydrated. Drinking lots of fluids will help alertness.
Keep connected. Working at home can be isolating. Have a virtual coffee with a friend or colleague!