In these strange times we have become accustomed to a new way of life in lockdown. As a result we are doing many different things, and adopting new and strange postures due to:
- Prolonged sitting at a makeshift work desk in an unsuitable chair while working at home.
- Staying at home in the evening and sitting to watch television.
- New forms of social contact such as ‘Zoom’ meetings, chatting and catching up with friends and family on various devices.
Here are some solutions for work time:
- Adapt your workstation by making sure your chair and desk allow your elbows and forearms to be fully supported with your elbows at a 90 degree angle, your wrists supported, and your hips and knees also at 90 degrees. You may need to put blocks under the desk legs and move or raise your computer accordingly.
- Ensure that the computer screen is at eye level so you are not straining your neck or eyes. Again, use something to raise the screen and your keypad if necessary.
- Make sure you are not sitting with either your back or neck twisted by adjusting the chair/ desk so you are facing forwards.
- Make sure you get up and move around every 30 minutes, stretch your spine and arms by lifting your arms up, and twisting your upper back from side to side.
Here are some solutions for leisure time:
- Do not sit for longer than 30 minutes at a time on the same chair/sofa. Get up and move regularly.
- Ensure that when you do relax, you have feet and knees at 90 degrees and your lower back is supported by your chair or a small cushion situated in the arch of your back.
- Sit devices on your lap or a firm surface so that you are not bending your head and neck forwards.