Tips on proper ergonomics working from home

Working from home (WFH) has many benefits, including a commute no longer than the distance between one end of your house to the other. But working from home also presents certain challenges as well. At Chiropractic Health Clinic, our chiropractor in Omaha, NE, has seen an increase in complaints like tech neck, back pain, and other conditions that are related to social distancing and the WFH lifestyle.

5 Ideas for Proper Ergonomics While Working from Home

Ergonomics asks, "How well does my working environment support my physical and mental well-being?" Here are five solutions that we recommend:

1. Sit with a spine-friendly posture. Avoid the classic "tech neck" posture of the head forward and shoulders and back rounded. Instead, keep your ears aligned over relaxed shoulders with your elbows and hips bent to about 90 degrees and wrists straight.

2. Set up your environment properly. Use a large monitor at eye level when possible, or elevate a laptop on a sturdy surface and put a separate keyboard on the table. For phone calls, use a headset or speaker mode to avoid awkward neck pain. Keep your desk well-lit.

3. Don't just sit! Sitting for too long stresses the spine and leads to weak core muscles and tight shoulders and hips. Create or invest in an adjustable stand-up work station, and try taking phone calls while walking through the house or neighborhood.

4. Schedule breaks. Use alarms to remind yourself to check posture, do some light stretches, or take a short walk. This promotes circulation, reduces stress, and helps combat aches and pains.

5. Visit a chiropractor. Bring your concerns to our Omaha chiropractor for a thorough assessment and receive a customized chiropractic care plan that will help you feel confident and comfortable when you’re on the clock.

Is Working from Home Affecting Your Health?

Whether WFH is a temporary or permanent change for you, make sure your body and ergonomics are up to the challenge. Call Chiropractic Health Clinic of Omaha, NE, today at (402) 778-5470 to schedule a consultation.