For those of you working from home, some of you may be noticing muscle aches and pains. One reason could be that your home computer set-up may be causing you to have bad posture for long periods of time. Bad posture can put a strain on your muscles and tendons, leading to body discomfort such as headaches, neck/shoulder pain, and wrist/hand issues. Here are basic steps in creating an ergonomic computer workstation set-up:

  • Set the height of your computer so that the top of the screen is at eye level.
  • The keyboard should be positioned so that your arms are relaxed, with your elbows bent at 90 degrees.
  • Your wrists should be straight.
  • Don’t stick your neck out. Keep your head over your shoulders.
  • Sit in a chair with back support.
  • Keep your feet flat on the floor.
  • Your hips and knees should make a 90-degree angle.

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If you’re using a laptop, having a separate keyboard allows for an ergonomic set-up because you normally can’t adjust the heights of a laptop screen and keyboard. However, if you’re stuck using a laptop without a separate keyboard, make sure to take a break every 30 minutes. Stand up and move around for a few minutes before resuming work. Doing movements like head circles, shoulder rolls, and overhead reaching with your arms can reduce the strain of bad posture on your body.

With an ergonomic computer workstation set-up and frequent breaks to get you out of the same position, you can keep your body comfortable while working from home.

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