Over the last few weeks, we have noticed an increase in clients coming into our practice with work related injuries from having an incorrect workstation setup at home. To help prevent injuries from occurring, our Physiotherapists can assess your home ergonomics and advise on how you can optimise your setup.
Some common indicators that you may need an ergonomic assessment include:
- Hand or wrist pain
- Stiff shoulders and headaches
- Sore lower back
- Tight hips
Your assessment will be completely tailored to your job and personal requirements. Your individual needs as an administrator may require a two screen set up; a graphic designer may require a bigger screen and laptop and an accountant may require a number pad. Whatever role you play within your company, we will assess accordingly.
Ergonomic assessments involve a thorough chekclist which your physio will complerte with you. This service is available via Telehealth, or if you bring along photos of your workstation to your face to face consultation we can also make appropriate recommendations.
In the meantime, here are a some tips to get you thinking about your workstation setup and habits at home.
- Watch that phone! Do you spend a lot of time on the phone? Keep your phone in easy reach and try and use a hands-free option where possible.
- MOVE! Remember to move during the day - take regular breaks and don't forget to stretch. Movement is often reduced when working from home as we no longer have to walk to the car/train station/office and we don't duck out to get coffees or walk to meetings. Keep an eye on your daily steps and try to set a reminder to get up and move (walk, stretch or exercise) every 30-60mins.
- Relax! Although it may feel strange and different initially, optimal desk setup should feel easy and encourage a more relaxed posture once you become accustomed to it.
Portia Tsoi (Member APA)
Associate Physiotherapist, Back In Motion Camberwell