Some of us were not prepared to start effectively working from home, but due to COVID-19 this process what fast tracked and you may be feeling the repercussions mentally and physically.

Spending some designated time properly assessing and looking at your workplace environment may be exactly what you need to boost your productivity, decrease those neck and back aches and pains, and keep you happy and healthy!

Common Office related pains you may be experiencing:

Low back pain
Neck pain
Headaches
Eye strain
Carpal tunnel like symptoms
Hip pain

If you are currently working from home and experiencing any of these pains evaluating and switching up your space to be more ergonomically sound should be first on your list. If you are still experiencing pain after making some adjustments contact your local chiropractor so we can assess your symptoms, work place ergonomics and help you get back to functioning better! We are here for you!!

Different Ideas for office set up:

There are multiple locations within the home that can be utilized as a home office. Make sure you find a well-lit space, have access to power, and can be made private.

Bedroom: If you choose to set up shop in your bedroom it will be tempting to work from the comfort of your bed, however sitting on the bed can put a lot of forward leaning strain on both the neck and low back. Try setting up a designated “desk” you may have to get creative. Ideas listed below.
Kitchen table or countertop: Make sure your chair is suitable for the height of your table or counter top. If your chair is too low this will put extra strain on the shoulders and wrists. Use books or boxes to lift your chair up if needed.

Consider a fitness ball as a chair or even a balance disk.

Ideas for making a designated “desk”:

High kitchen countertop: use as a standing desk
Use books or boxes to prop up a shelf or lower table to make it “desk” height
Ironing board ;)

If you are lucky enough to have an existing home office check your key board, monitor, desk, and chair height to make sure they all work for you. Remove clutter and excess papers from your space.

Ways to stay focused when working:

Create space between your “work life” and “home life” use your work space only for work, keep your personal space separate.
Diffuse uplifting oils that stimulate your mood and your focus.
- Peppermint
- Orange
- Lemon
- Rosemary
- Grapefruit
- Valor
- Brain Power Blend

(we can still mail out what we have on hand; give us a call)!

Set a 30-minute timer that will remind you to get up and walk around or change positions.
Purchase a pair of “blue-light blocking” glasses to help limit eye strain and damage to your eyes. Illumineyes supplement may be a great addition for those overworked eyes (we carry that in the office and can mail it out)!
EXERCISE: go for a walk over your “lunch break” ride a stationary bike, do yoga, stretch, move your body to prevent soreness and stiffness from sitting or standing all day.
GET OUTSIDE: Vitamin D and fresh air are not only good for your health and wellness but good for your soul, break up your long days with outside breaks!

Home office ergonomics:

Desk height: Get creative, if your desk feels too short use books or boxes to raise it up. If it feels to high, use a different chair or stool or switch to a standing desk.

Monitor height: Your computer monitor should be directly in front of you so you don’t have to look down or look up to fully see your screen.
Chair: Make sure if your chair has a back rest it has adequate low back (lumbar) support. If you need more support roll up a towel or a pillow and place it behind your low back. If you are using a backless chair or stool, make sure you are sitting up straight and not slouching forward.
Sitting vs Standing: Research varies on whether standing or sitting is superior. A good rule of thumb is to do a little bit of both. Change things up every half hour to hour.
Posture pointers: Low back should have a slight forward curve, ears should remain directly above your shoulders, shoulders should remain over your hips.

We are all in this together and although this is probably not how you envisioned your “work life” in 2020 that doesn’t mean it can’t be productive and successful! Find joy in every day and take time for yourself. Please do not hesitate to reach out to us at Spaulding Family Chiropractic for more information or if you have questions. We are here for you!