Many of us have home offices.  For some of us, they’re where we go to use the computer, do accounting, or make phone calls.  For others, they’re our regular workplaces.  Whether you work from home or keep a home computer station for your family to share, home office safety is important.  Hours of sitting will strain your back and, over time, can cause cumulative injuries.

Follow these ten tips to minimize risk.

Invest in a good chair.  You’ll spend hours sitting in it, so quality is important.  You should be able to adjust the seat height, arm rests, back, and seat pad to fit your body.  Position the seat so that when your feet are flat on the floor, your keens are level with or slightly higher than your hips.  If you can’t get that angle, use a footrest—even a phone book will do!

Armrests should keep your arms bent at a 90 degree angle.  Your shoulders should rest in a relaxed, natural position.

Slumping, slouching, leaning forward to reach your keyboard, or perching on the edge of your seat will negate all the benefits of a quality chair.  Lean against the chair back to maintain the natural curve in your lower back.  If this support isn’t enough, consider a pillow, lumbar support cushion, or small rolled-up towel in the small of your back.

Reduce back pain by sitting with your buttocks at the place where the seat and backrest meet.  When your muscles start to ache despite proper posture, you’ll know it’s time to take a break and get up to stretch.

Place your keyboard directly in front of you.  The top of your screen should sit at eye level so your neck is straight when you look at it.

To relieve strain on your wrists, stop periodically and rest your hands in your lap.

Take measures to reduce eyestrain, which is a common cause of headaches.  Glare and bad lighting can strain neck muscles as you twist and turn to see the screen better.  Your workplace should be well-lit and the light should not cause glare on your screen.  If there is a glare, try repositioning the desk, or using an anti-glare screen or shield.  If the glare only occurs at certain times of day (due to the position of the sun) equip your home office with curtains or blinds.

Take a stretch break for at least five minutes each hour.

These tips don’t just apply to a home office.  They also apply if you do desk work outside the home.  Make sure your workplace is safe.

Desk work places unique stresses on the human body.  Regular chiropractic care is the best way to address these strains before they become painful.  If you haven’t got your next appointment booked, call Sheppard Chiropractic and Laser Healing at (506) 635-8182 or (506) 847-7172.