Looking after your workspace

Many of us are restricted in the level of ergonomic office-style comfort we can attain in our own homes, so below is a rough guide for assessing and making improvements in your home working space. Please remember to revisit your home working conditions regularly to see if there are any small improvements that can be made.

Set your computer up to meet your needs

Laptops aren’t built for doing a full day’s work. The convenience of portability is mooted when they become your main work computer. Small, low screens and an in-built mouse can lead you to scrunch up during the day. Long periods of this can cause discomfort and, over time, lead to more serious injury.

Fig 1 – How to create an ergonomic work set up (image credit Total MSK Chiropractors)

https://www.totalmsk.co.uk/sportsinjuryblog/mskpain/homecomputersetup.html

1.     Find yourself a comfortable chair with a back, ensure your feet can rest flat on the floor.

2.     Elevate your laptop so the top of the screen is about level with your eyes – this is to prevent you straining your neck by looking down at the screen for a long period of time. 

3.   The table should be positioned at around the same height or lower than your elbows, if this isn’t manageable, consider resting your keyboard on your lap to type. 

4.   Position your screen to avoid reflection or glare. You will be looking at your screen a lot, so you need to make sure your eyes are not strained as this could lead to lasting damage. Ensure your screen is positioned away from light sources that can reflect into your eyes and cause you to strain them. 

      If you are experiencing health issues due to working from home, Health Assured has some advice on common musculoskeletal problems or you could arrange to see a physiotherapist through your AXA PPP membership.