Working From Home: How to be Pain-Free and Productive

In the current landscape of the world, many companies have shifted their companies from working remotely. It is difficult to see when, if ever, many companies will bring back their employees to working in an office setting. Companies, like Twitter, who have announced employees will be working from home for life, are taking progressive steps to ensure the safety of everyone.

While working from home is advantageous in many aspects, it is also important to note the ergonomic deficiencies that can be caused by setting up an office on your kitchen table or couch. 

Here are a few basic tips on setting up your workstation:

  • Seat Height adjusted so thighs are parallel to the floor
  • Feet resting flat on the floor or on the footrest
  • Keyboards: ASDF row at elbow height
  • Forearms parallel to the floor
  • Wrists straight, hands in line with the forearm
  • Elbows close to sides
  • Computer screen arm’s length away
  • Sit Up!
  • Proper Lighting for written documents
  • Take micro-breaks (for eyes)
  • Take stretch breaks (for body/sanity)
  • Frequently used materials in the primary work zone

There are also a few easy-to-remember concepts that will allow you to feel better while working from home.

  1. The NEW Rule
    • N: Neutral Posture: Sit up, with core activated and shoulders are drawn back.
    • E: Eye/Elbow Height: Have the top of your computer screen at eye height, and ASDF row of the keyboard at elbow height, with forearms parallel to the floor.
    • W: Work zones: Keep what you use closest to you in your “primary” work zone. Prioritize all other tools outward
  2. 20/20/20 Rule
    • Rest your eyes by taking a 20-second break every 20 minutes during your day by staring at something 20 feet away.

Remember to keep moving and stretching throughout the day, this will help to reduce pain and make you more productive and less distracted at work. If you need further follow up, reach out, and contact your PT ASAP!

For a customized physical therapy plan to address your specific needs – Call our team today at 443-595-7798 or click here to request an appointment.

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