With more of us working from home due to Covid-19, we have had to change our work environment very quickly.

Because we spend the 8 + hours of the day in the same position, it puts a lot of pressure and stress on our joints, muscles, bones, tendons and ligaments.
Below are some tips for the ideal seated position but also, make sure that you are changing our position regularly, even if its just to stand up and stretch at least every hour.

• Top of the screen at eye level.
• The screen is around one arm length away from the person.
• Elbows are fully supported on the desk- even if that
  means take the armrests off the chair.
• Pull yourself right into the desk.
• The lower back is supported with an appropriate chair or
  lumbar wing for lower back support if the chair doesn’t
  have built-in correct support.
• Ensure upper back is supported also against the
  chair, no leaning forwards.
• The lower back is at the back of the chair.
• Knees are slightly below hips level and both are at
  90 degrees.

If you would like some additional stretches and exercises specific for your needs, that will prevent further niggles either at your home work station or in your workplace contact us and we can help provide an in-depth work station assessment.

By Siofra Fogarty,
Physiotherapist