TIPS TO
PREVENT ‘WORKING
FROM HOME OFFICE’
INJURIES
With more of us doing screen-based work in non-professional settings, physiotherapist
Clare Dingle shares some tips for creating a safe and comfortable workspace.
F or most fitness professionals,
being deskbound is not usually a
problem. These have not been
usual times however, and many
trainers and instructors have been finding
themselves spending hours crouched over
laptop screens on their sofas or kitchen
tables. Cue sore necks, shoulders and upper
backs.
While gyms are reopening and clients
and members returning, this period has
highlighted the need to have home-based
workspaces that do not negatively impact
us physically.
Here are some top tips to create a more
ergonomic workstation that makes any
time spent working from home a little less
uncomfortable.
1. Keep all angles at 90 degrees
If you have a height-adjustable desk and
desk chair, make sure you adjust them to
a 90-degree angle to avoid slouching. Your
knees, hips, and back should also be of
utmost priority.
2. Flat feet
Whether you put them on the ground or use a
footrest, you should keep your feet flat. This
will help to maintain the 90-degree angle.
3. Neutral positioning
If you’re working between two screens,
make sure that you are positioned to face
the middle where they connect, maintaining
your head in a straight and neutral position.
4. Posture
Avoid forward head and neck posture: tuck
your chin in, lengthen your neck and bring
your head back into alignment with your
shoulders. Imagine a helium balloon pulling
you up.
5. Ergonomic height
Set your computer so that you are at eye
level with the top third of the screen. A
laptop stand, such as Twelve South’s HiRise
This period has
highlighted the
need to have
home-based
workspaces that
do not negatively
impact us
physically
NETWORK WINTER 2020 | 65