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Working From Home Is a Real Pain in the Neck, Back, Butt, Shoulders, Wrists . . .?

Before we begin a discussion about ergonomic workstations, we must have at least an understanding of what ergonomic means. The Oxford Dictionary defines ergonomic as relating to or designed for efficiency and comfort in the working environment.

 

The COVID-19 pandemic has resulted in many of us now working from home or distance learning. This is becoming a way of life, but the frequently associated aches and pains with this do not need to become a way of life. Here are some tips to avoid painful side effects and improve home workstations with ergonomic principles.

It is somewhat bewildering that there are those who argue whether the chair or the desk is the most important component of an ergonomic workstation. I would say this, that if you hoist yourself up and sit on your desk for eight hours a day then yes, it is the most important component of an ergonomic workstation. If, however, you sit in a chair, at your desk for long periods of time, the winner of most important seems to obviously be the chair.

If you are not in a financial position to run out and get a new state-of-the-art office chair with lumbar support, you can use a seat cushion or lumbar-support pillow to give your lower back the support it needs. Your feet should be flat on the ground while sitting and your thighs should be parallel to the ground. Your desk should be between 25 and 30 inches tall. Many ergonomic desks are now height adjustable. While at the desk working on your keyboard, your arms and wrists should also be parallel to the ground. If they are not you can raise your chair accordingly but ensure that your feet are still flat on the floor, if they are not a footrest may be used.

An external, ergonomic keyboard is far preferable to using a laptop without one. Your mouse should have a comfortable feel that is easy to maneuver. Your monitor should be about an arms distance in front of you and the top of the screen should be about eye level or below. Good lighting is also imperative to reduce eye strain and limit the need to move your head and neck in awkward positions to see.

Our bodies are not designed to be sedentary for long periods of time. During the workday stand and stretch and move periodically and you will find that your body has less cause to yell at you with aches and pains like an angry boss. If it is too late and your body is already yelling at you like an angry boss, give us a call at Advanced Spine and Pain and let us be the mediator that helps silence those aches and pains.

 


 

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Advanced Spine and Pain is a leading pain management group based in Phoenix, AZ, and quickly expanding throughout the state. Offering minimally-invasive pain care services, the ASAP group consists of Arizona's top pain management specialists, including Drs. Abram Burgher, Todd Turley, and Jarrett Leathem.

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