Physiotherapy Clinic in Ville-Saint-Laurent

4 ergonomic tips for teleworking without injury

Since COVID-19, a lot of business are choosing to telework to prevent the virus. With a new working environnement, a bad posture in front of a computer all day can be very harmful in the long run. Unfortunately, it is not uncommon for our clients to report having difficulty working because they feel that their work environment does not support their recovery.

Pain due to bad working posture can go from neck pain, to tendonitis or capsulitis in the shoulder, back pain or hand numbness. To help you heal or simply to avoid injury, here are four ergonomic tips to help you get your workstation in order.

1. Your seat

First of all, we believe that adjusting your seat is the basis of good posture. Make sure your thighs are parallel to the floor when you sit down and your feet are on the floor. You should not feel uncomfortable pressure under your thighs.

The depth of the seat is a point often forgotten, but very important. In fact, adequate depth of your seat is when it supports the thigh over its entire length without trapping the back of the knee. Check that there is no pressure on the back of the knees when your feet are well supported and your back is leaned into the back of your chair. If you feel discomfort behind your knees, it means your seat is too deep.

As for the back of your chair, it is supposed to help you keep the natural curvature of your back at the lumbar level. In fact, make sure that the height of it is positioned to support the hollow part of the back. It is also suggested to tilt the back of your chair slightly so that the weight of your upper body is partially supported to lighten the work of your back muscles.

As for the armrests, these are not mandatory if your elbows stay as close to the body as possible and your shoulders remain relaxed. However, if your armrests are well adjusted, they can still offer support to your arms and shoulders. Adjust them so that, once supported, your arms are parallel to your body and your shoulders are relaxed. Keep in mind that your armrests should not stop you from getting closer to your work surface.

2. The keyboard

In order to determine if your keyboard is in the right position, first you must make sure that when you are in your working position, your forearms are roughly parallel to the floor and your elbows are close to your body. As mentioned earlier, your shoulders and neck should be relaxed. If you cannot adjust the height of your keyboard, it is necessary to change the height of your chair to respect the aforementioned position of your forearms. Also, your wrists should stay straight; think of them as the extension of your forearms.

3. The screen

First of all, it is important that your screen is placed in front of you and not to the left or right of your field of vision. This could cause you to have eyestrain in addition to neck, shoulder and back pain. The height at which the screen should be varies and depends on your personal comfort. However, we suggest as a benchmark that your eyes be at the same level as the top of the glass part of the screen. Regarding the distance at which the screen should be, we suggest the approximate measure of one arm. On the other hand, the distance can vary according to the one of each individual.

4. Your office supplies

Place the items you use most often near your arms. For example, your phone should be easily accessible when you are sitting in front of your computer. Also, make sure there are no loose objects under your desk that encourage an unnatural posture. Do not hesitate to keep your work environment as organized as possible in order to adapt it to your needs.

We hope that these tips will help make your return to work easier this fall. Do not hesitate to contact us to make an appointment if you have questions!

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