Tips to reduce the body aches and pain of WFH

The key is to keep your body in a neutral, relaxed position.

• The ideal desk height should allow your elbows to bend at greater than 90 degrees to maintain the wrists at a neutral position. This also prevents strain which, can result in carpal tunnel syndrome.
• Consider investing in a work station that is height adjustable. This will allow you the flexibility to adjust the height of your desk to your exact needs.
• A comfortable chair with a back support is ideal. If you need to, add pillows for extra support or even height. As most working surfaces โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที (other than a desk specifically bought for work) are higher than ideal, ensure that the chair you use is at an appropriate height and not too low.
• When sitting, recline your back by 15 – 20 degrees and not sit straight like a rod.
• Keep your feet on the floor. If the chair and desk are too high, use a stool instead.
• Keep your arms rested on a wrist pad (use a folded towel if you don’t have one), so that your hands are relaxed when using the keyboard.
• The computer monitor should be at eye level when looking straight ahead, approximately an arm’s length away. If using a laptop, get an external keyboard and mouse and place the laptop on a stand to meet your eye level. Your head and neck should be relaxed with your chin parallel to the floor.
• When typing, do not lean forward as this can put a strain on your lower back.
• If you have no choice but to use a coffee table, then sit on the floor with your back supported by for example, the sofa.
• Keep frequently used items within easy reach to prevent overstretching.
• Move and change your posture often. Spend 1 – 2 minutes standing, or walking, break every 45 – 60 minutes before tension builds up. Prolonged continuous sitting also puts stress on the intervertebral discs in the spine, which can lead to back pain.

What else can I do?

Preventing an injury should always be a priority. Here are some tips to help you do so.

• Figure out the one or two suitable areas that you can do your work and
• Apply as many of the preventive tips above as you can.
• Maintaining a healthy lifestyle with exercise to help strengthen your core and muscles.
• If you experience pain, moderate-to-severe muscle tightness, numbness, or tingling, seek medical help to address the Injury early.