We have been required to adjust our lives due to recent changes in the world. For many of us, this has either forced us to work from home, home school our kids, or both. Parts of our homes have turned into makeshift offices and classrooms. Using an improper workstation daily will cause changes in our body that can lead to issues over time. Small changes can make a big difference. Use the 5 tips below from the Occupational and Physical Therapists at OrthoTexas to help prevent pain from poor posture during work or school time in your home.

 

Home Office or School Setup Tips:

 


1. Start with aligning the desk height so the keyboard allows for a 90 degree bend at the elbows. This will keep the wrists at their most natural position.

Kids: May require a cushion/pillow to be placed in the chair seat or behind their back.

2. Sit in a chair that allow hips, knees, and ankles to rest at 90 degree angles.

Kids: can place a box, books, or trashcan on its side under feet.

3. Keep the desk surface close enough to allow the shoulders to sit in line with the hips.

 

 4. Support the spine’s natural curves, especially at the mid to low back. Bonus points for sitting on a Physio ball, which ensures the spine is aligned neutrally.

Kids: Place a towel rolled up behind the back to help support the spine.

 

 

 

 

 5. Set the laptop monitor at eye level. Use books or empty boxes as needed.

 

 

Try to Avoid These:

 

 

  • Slumping on a sofa, bed, soft chair or bean bag while using the device.
  • Placing device in lap. This causes a forward neck and poor posture, as well as pain and changes in your musculoskeletal structure over time.