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Working From Home Causing A Crink In Your Neck?

By: Eleanor, ATC

Follow these easy steps to get the most out of your work day:

 Step 1- Choose the right chair:

• Height: The perfect chair allows your feet to be flat on the floor and your thighs parallel to the floor. You can add a foot rest if your chair or desk is too tall.

• Backrest: Being able to recline the backrest during long hours can significantly reduce pressure on your back.

• Lumbar Support: Supports can be added if your chair does not follow the natural curve.

• Seat Depth: Ideal depth is 14-18.5".

• Arm Rests: Adjustable armrests decrease overuse of forearm muscles.

Step 2- Adjust your desk height:

• Your legs should fit comfortably under desk with enough room to cross legs.

• Elbows should be at 90-110° bend when resting on desk.

• The standard height is about 28.7".

Step 3-Correct your monitor:

• Distance: Place monitor about 20" in front of you or at an arm's length.

• Angle: Monitor should be placed at an 10-20 degree angle.

• Height: The top line of your screen should be at or below eye level.

Step 4- Organize your workspace: Organize your workspace into Reach Zones

• Primary zone: Where you can easily reach by just moving your forearms horizontally, normally dedicated to your keyboard/mouse. Nothing else should be in this zone unless it's used as much as keyboard & mouse.

• Secondary zone: You are able to easily reach by extending arms without leaning/bending at the waist. This is good for reference books or stationary.

• Third zone: reachalbe by extending arms and bending at the waist. This is a good area for things you use occasionally throughout the day/week.

Step 5-Continue a healthy lifestyle:

• Diet: Eating healthier snacks throughout the work day can help keep your metabolism active and lessen your hunger/smaller meals at home.

• Exercise: Ergonomics help lighten tasks for your body, exercise helps make your body resilient to the effects work and environment. Try sneaking in a walk on your lunch break.

• Stress Reduction: Stress can increase tension in your muscles and increase risk of injury/headaches. Finding ways to de-stress like meditation or yoga can keep your body healthier at work.

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