Reduce the pain of home working
Since Covid, many people have been taking advantage of working from home, many of whom set up their workspace rapidly, giving little thought to the fact that they might still be there three years later. If you are in this situation, especially if you suffer from back or neck pain, perhaps it’s time you stopped to look at where you work with fresh eyes.
You don’t need to spend £1000 on a fancy new chair or get the latest standing desk to make a difference. Some minor adjustments can have a significant impact on your posture and reduce strain on your body.
Here are some guidelines to follow:
Choose a comfortable chair that supports your back and allows your feet to rest flat on the ground.
Position your monitor at eye level, about an arm's length away from you, to reduce strain on your neck.
Keep your keyboard and mouse at a comfortable distance and height to prevent strain on your wrists and arms.
Make sure there is adequate lighting in your workspace to reduce eye strain.
Take frequent breaks to stand up, stretch, and move around to prevent stiffness and improve circulation. I recommend at least 1 minute out of your chair every 30 minutes.
If starting with a standing desk, build up the time standing gradually to give your body time to adapt.
Following these guidelines, you can create a comfortable and ergonomic workspace to help you stay productive and healthy while working from home. There is no perfect posture, so don’t feel you need to sit with a rod up your back all day. Even sitting slouched is ok from time to time. The key is regular transition from one position to another to keep blood flow moving and the joints lubricated and nourished. For more information and a checklist that can be used, go to
