Proper Desk Posture

By: Doctor Jade Somboonthum, DPT

Ergonomic Fixes For Your Home Office

Working from home is the new normal for many professionals.  Even with vaccines being distributed, many companies are opting to keep their employees at home.  This has some advantages in terms of saving time on commuting or with managing children.  However, one of the biggest disadvantages includes not having the proper ergonomic setup in your home office.  This can lead to many aches and pains, especially in your neck and low back.  Here are some tips and fixes that you can do to help make your home space more ergonomic:

  1. Bring your chin back and pull your shoulder blades together – This is great for preventing neck pain and properly aligning your posture
  2. Alternate between sitting and standing – sitting for long periods can be very taxing on your low back, but you also do not want to stand for long periods if you already have pre-existing low back pain.  Instead, try to alternate between sitting and standing every 30 – 60 mins
  3. Keep your monitor at eye level and your keyboard/mouse low – This will help you better align your spine and prevent you from hunching forward

If sitting, get a chair with back support and sit all the way back – sitting at the back of the seat will offer lumbar support and keep you from leaning forward while working