By Suja Jose PT, DPT, Physical Therapist at RWJBarnabas Health Ambulatory Care Center
As working from home becomes increasingly more common, many people experience neck pain, back stiffness and wrist discomfort. This is not from overworking, but by the poor workstation set up. The good news is that with a few small ergonomic adjustments you can make a big difference in your comfort and productivity.
- Create a “Work Zone” for Focus
It is very important to have a specific area (even if it’s small) for work. It allows your mind to focus and have a productive environment. Keep all essentials within reach to avoid repetitive twisting or stretching. Adding natural light or plants can help to boost your mood and productivity.
- Set Up Your Chair to Support Your Spine
Always choose a chair that supports the natural curve of you low back to prevent you from slouching. Make sure to keep your feet flat on the floor, and if they don’t reach, use a footrest. Keep your hips slightly above the knee to promote circulation and reduce hip pressure. Avoid sitting cross legged to avoid strain in your spine and hips.
- Align Your Screen: Eye Level is Key
When your monitor is too low or too high, that increases tension in your neck. Instead, position your screen so the top third is at or slightly below eye level. Keep the screen about an arm’s length away. Avoid glare by facing the screen perpendicular to the windows or light source.
- Keyboard and Mouse: Keep Your Wrist Neutral
Poor hand positioning leads to wrist and forearm pain overtime. Keep your keyboard close and your elbows at about 90 degrees. Keep wrists straight, not bent up or down. Use a soft wrist rest or angle adjustable keyboard if needed. Also, if possible, alternate mouse hands to reduce strain.
- Take Frequent Micro-Breaks
Movement is medicine! To prevent stiffness, boost circulation and keep your energy up try to stand, stretch, or walk around a minute or two every 30 to 45 minutes. You can also try shoulder rolls, neck stretches or standing marches. You can even set up a timer or use reminder apps like Stretchy or Move.
- Lighting and Screen Health
To avoid eye strain and headaches good lighting is needed. Use soft, indirect lighting and avoid harsh overhead bulbs. You should also try and adjust screen brightness to match your environment. Another key is to follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
A well set up workstation is an investment in your long-term health. Ergonomic habits can prevent neck and back pain, improve focus and make work more enjoyable. If pain or stiffness persists even after adjusting your set up, a physical therapist can help assess your posture, workstation, and muscle balance to create a personalized plan for relief and prevention.
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.
Suja Jose, PT, DPT, is a Physical Therapist at the RWJBarnabas Ambulatory Care Center. Suja has worked for more than 25 years as a physical therapist, primarily working with the Orthopedic and General population. She received her Doctorate from North Eastern University, Boston and holds a Vestibular Certification from the American Institute for Balance.