Setting Up Your Home Office

​Prior to this Pandemic about 15% of the US population worked full time or part time from home.  With mandates that non-essential workers stay home that number has increased.  Many of you may have set up your home office in the dining room, den or bedroom.  You need to put some thought into the set up because you will be spending many hours in that chair, at that desk or table.  You may get away with slouching into a comfortable chair to read or play video games for an hour or two, but sitting in a chair for 8 hours a day is different.  Proper ergonomic work stations have become the norm for many businesses, but you may not have the space at home or the resources for all new furniture.   You have to get creative.
 
-You have to start with a sturdy straight back chair.  A dining room chair may suffice, but if you have a desk chair with wheels that is even better, so it can be moved easily without having to lift it to change positions.  Make sure that you sit back in your chair. If you put a rolled towel or lumbar roll in the small of your back it will make slouching while seated much more difficult.  Make sure your feet rest comfortable on the floor so there is not a lot of pressure on your thighs that may restrict blood flow to your lower legs.  If your chair is so high that your feet don’t reach the floor rest them on a box for support. 
 
-If you have to lean forward to see something more clearly it is safer to bend forward from the hips rather than flexing the spine every time. 
 
-Interrupting sitting every 30 minutes is recommended.  If you have to make a phone call stand up and walk around.
 
-Standing desks are a good alternative for periods of time, but not all day.  It is best to sit a while and stand a while and change positions from sitting to standing every 30 minutes.  Standing for prolonged periods increases the likelihood of developing varicose veins.  Standing to work requires more energy than sitting and puts a greater strain on the circulator system.  Moving around frequently is the key.
 
-Try not to sit on your bed with legs out in front of you and computer in your lap.  If you do this have someone snap a picture of you and it will be clear that your spine is not properly supported in this position.
 
-Put your computer in front of you  and make sure that  when you sit up straight you can see it right in front of you without bending your neck.   Many work surfaces are too low so you may have to elevate your screen on books to have it at the correct level.
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-Make sure the lighting in the room is good, so you don’t have bend over and squint to see the screen.  You may have to put a lamp to the side of your computer.  It is best not to have your back to the window , as it may cause a glare on your screen.  Don’t face the window either, so you are not looking into the light.  It is best to have your screen perpendicular to the window.
 
-If you have to look at documents, do not place them down on the desk or table, so you have to look down frequently.  Document holders that attach to the computer screen will help keep your neck straight while you are looking at documents.
 
-Put your mouse and keyboard at a height where your elbows are at an 80 degree angle while keyboarding.  Avoid resting your wrists on the hard surface of the desk.  The nerves that cross the wrist into your hand will not appreciate the pressure,  especially if you are prone to Carpal Tunnel Syndrome.  If you are not typing/keyboarding, let your hands rest in your lap or at your sides and relax them.
 
-You have probably picked up on a common theme here.  Posture, posture, posture.  Keep the spine in a neutral position for as much of the day as you can and the likelihood that you will develop back or neck pain is much diminished.  If you  get up and move around every 30 minutes, it is good for the spine and your circulation.
 
-It is also a great idea to go out and take a walk.  Walking has powerful health benefits.  Walking 30 minutes a day 3 times a week has been shown to improve cardiovascular endurance and reduce blood pressure and weight.  It is also a great stress reliever.  In these difficult times that we are all experiencing, reducing stress is a must.

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​Sally Oxley      
PT, CHT, OCS, Cert. MDT