Mobile Logo
Top
 

Working From Home Ergonomics

Working From Home Ergonomics

Working from home has become the new normal and now more than ever, considering your home office ergonomics is incredibly important for your health and well-being. Have you been working from home or sitting at a desk all day? Are you experiencing any associated pain? Improving your home office ergonomics is easier than you think, and we are here to help.

Book an Appointment Today!

What is ergonomics anyways?

Ergonomics = ergon [work] + nomos [law] – performance with emphasis on work safety and productivity

Ergonomics in the work environment refers to optimising how we work. It primarily involves designing the workplace in a way that encourages better productivity and wellbeing. An ergonomically designed workspace can reduce the risk of discomfort and injury. It is important that employees are aware of how they should adjust their workstations for their individual needs.

Poor workstation set up, equipment, or posture can cause aches and pain, muscle strains and headaches. These can develop into serious injuries in the long term.

The most common factors associated with injury at work include:

  • Duration (hours spent at work/computer/desk)
  • Repetition (performing the same action/position over and over)
  • Rest period (frequency of breaks/change in position – or the lack thereof)

So, what should you do to avoid injury/discomfort at your work?  Focus on minimizing postural demands

  • Vision
    • Eyes should be level with the top of the computer screen
      • the most relaxed line of sight is not horizontal, it’s actually 10-15 degrees below the horizontal
    • Seating
      • Optimally an adjustable seat.
      • Feet resting flat on floor or on a stool
    • Reach
      • Shoulders relaxed; forearms supported
      • Elbows roughly at 90 degrees when typing/writing
      • Wrists neutral
    • Posture
      • The most important strategy to avoid discomfort while working is to vary the posture.

What is ergonomics anyways?

Ergonomics = ergon [work] + nomos [law] – performance with emphasis on work safety and productivity

Ergonomics in the work environment refers to optimising how we work. It primarily involves designing the workplace in a way that encourages better productivity and wellbeing. An ergonomically designed workspace can reduce the risk of discomfort and injury. It is important that employees are aware of how they should adjust their workstations for their individual needs.

Poor workstation set up, equipment, or posture can cause aches and pain, muscle strains and headaches. These can develop into serious injuries in the long term.

The most common factors associated with injury at work include:

  • Duration (hours spent at work/computer/desk)
  • Repetition (performing the same action/position over and over)
  • Rest period (frequency of breaks/change in position – or the lack thereof)

So, what should you do to avoid injury/discomfort at your work?  Focus on minimizing postural demands

  • Vision
    • Eyes should be level with the top of the computer screen
      • the most relaxed line of sight is not horizontal, it’s actually 10-15 degrees below the horizontal
    • Seating
      • Optimally an adjustable seat.
      • Feet resting flat on floor or on a stool
    • Reach
      • Shoulders relaxed; forearms supported
      • Elbows roughly at 90 degrees when typing/writing
      • Wrists neutral
    • Posture
      • The most important strategy to avoid discomfort while working is to vary the posture.

Self-Care Strategies/At Home Exercise Program

To get started with some simple exercises to help prevent and alleviate desk pain, check out the Work from Home Exercise Program. Please keep in mind that these exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional. If you find you need help or are interested in a workplace ergonomic assessment, let our Strive Chiropractor help you!

Chiropractic at Strive

Dr. Nicole Fowlie is certified and registered with the College of Chiropractors of Ontario. On your first visit, Dr. Fowlie will conduct a comprehensive health history as well as a physical/neurological exam. She will then work with you to develop a personal treatment plan catered to your goals. Dr. Fowlie aims to treat the root cause of the problem, not just the symptoms.

 

Our main goal is to support patients with both acute/chronic pain and injuries, focus on preventative care and optimize the way you move. It is our mission to stay up to date with the latest evidence-based care and to model healthy lifestyles and well-being. Your health is an investment, not an expense, Dr. Fowlie educates her patients and bridges nutrition, fitness & health to empower patients to move more and feel better.

 

At Strive, we work as a team to serve the community in which we work, live, and play. Dr. Fowlie will work with the other members of your health care team to optimize the way you move, instil confidence and teach you the tools so you can live your life to its fullest potential.

Learn more about Dr. Fowlie

Chiropractic at Strive

Dr. Nicole Fowlie is certified and registered with the College of Chiropractors of Ontario. On your first visit, Dr. Fowlie will conduct a comprehensive health history as well as a physical/neurological exam. She will then work with you to develop a personal treatment plan catered to your goals. Dr. Fowlie aims to treat the root cause of the problem, not just the symptoms.

 

Our main goal is to support patients with both acute/chronic pain and injuries, focus on preventative care and optimize the way you move. It is our mission to stay up to date with the latest evidence-based care and to model healthy lifestyles and well-being. Your health is an investment, not an expense, Dr. Fowlie educates her patients and bridges nutrition, fitness & health to empower patients to move more and feel better.

 

At Strive, we work as a team to serve the community in which we work, live, and play. Dr. Fowlie will work with the other members of your health care team to optimize the way you move, instil confidence and teach you the tools so you can live your life to its fullest potential.

Learn more about Dr. Fowlie

Have a question about Chiropractic?

Ask Dr. Fowlie

Pedorthic Visits:

Effective January 1st 2020

Pedorthic Visits:

Effective January 1st 2020

Custom Foot Orthotics:

Custom Foot Orthotics: