Since the pandemic, many of you have adopted work from home. Considering that you can spend hours at your workstation, it is important that it is well set up to reduce discomfort and tension.
Here are some recommendations to improve your sitting posture at home:
- Place the screen at an optimal height and distance
- Your eyes should be level with the top third of the screen.
- The screen should be positioned about an arm’s distance away to avoid leaning your head in to see well.
- If you wear glasses, make sure your prescription is up to date.
- Keep your elbows close to your body by placing the keyboard and the mouse closer to you. This will improve the position of the shoulders and neck to avoid tension in this region!
- Position your hips at the height of your knees or even higher by tilting the seat forward. This position will allow you to keep your lower back straighter.
- Place your feet flat on the ground or on a footrest so that they can bear some weight.
What to do if you work with a laptop?
If you work with a laptop, it is essential to get an external keyboard and a mouse, or a separate monitor.
- If you have a keyboard and mouse, you can raise your laptop (using boxes or books) to the right height and place it at an appropriate distance while keeping the keyboard and mouse close to your body.
- If you have an additional screen, you can move it to the optimal distance and keep the laptop close to you for keyboard use.
Do your body a favour & stand up!
It is strongly recommended to get up and walk around at least once every hour. In addition to being beneficial for your back, these active micro-breaks also optimize your productivity! You can also try to do certain tasks while standing, such as making phone calls.
When you finish your work day, take the opportunity to go for a walk! This may also benefit your immune system.
