The last 2 years have kept us closer to home and a large majority of us are still working from home. While we enjoy our home office and the benefits it gives us. (Who doesn't like rolling out of bed, and doing the 10-second commute to work while still in comfy pajamas or yoga attire). It's time to address our home workstations so that we can maintain a healthy spine.
The image below, from the Ontario Chiropractic Association, will give you a good idea of how to set up an ideal home workstation. When talking to my patients I tell them to sit all the way back in the chair, but make sure the front of the seat is not pressing on the back of their knees. Make sure their feet are flat on the floor, if that's not possible, place a small stool or riser under your feet. Hips and knees should always be close to a 90-degree angle. Elbows should be bent, again close to 90 degrees, and wrists flat. Finally, your eyes should be on the top line of the screen.
If you are using a laptop, hook it up to a monitor and use an external keyboard so it becomes like a desktop computer.
Lastly, get up and move every 30 minutes. Even if it is to look out a window, let the dog out, or get a drink. Just get moving!