Because a lot of people are working from home, we wanted to share with you some important resources to help you continue to work comfortably and hopefully pain free!
We’ve broken it down into 5 simple steps:
1. Adjust the seat height to achieve all of the following:
• Shoulders relaxed
• Elbows bent at 90 degrees
• Forearms level on horizontal plane
• Wrists straight
• You can add a cushion to help support your wrists
2. Feet flat on the floor or on a foot rest
• Ensure hips and knees are at 90 degrees
• Thighs parallel with the floor
• Feet well supported
• Try to keep your feet on the floor and avoid resting them on the base of the chair or crossing your legs
3. Adjusting the seat back position:
• In most cases the chair should support the spine in the upright position
• Adjust the lumbar support to fit into the small of your back
• If you don’t have a lumbar support built onto your chair, you can purchase one that you can switch from seat to seat. We sell them at our office.
• You can also use an exercise ball to help strengthen your postural muscles
4. Correct monitor/screen position
• Eyes level with the TOP of the screen
• Distance should be comfortable for reading when sitting upright and close to the desk
• Keep monitor and keyboard front and center to yourself
5. Eliminate awkward neck posture
• A document holder may be used to refer to when typing from printed material
• Never cradle the phone between the neck and the ear