WATCH YOUR POSTURE
WITH AN ADAPTED WORKING SPACE
For those who are lucky enough to have a desk at home with a desktop computer, the advice is the same for when you are working at the office:
- Slightly extend your buttocks towards the front of your seat. Keep your back straight and your spine in the S shape (you must feel a slight curve at the bottom of your back), put your elbows on both the armrests and the desk. They should form a right angle and your
shoulders should be relaxed. - Slightly tuck your chin in, adjust your seat, your gaze should naturally fall to the upper third of your computer.
- Put your feet flat on the floor (legs in triple flexion, thighs flat on the chair).
WITH A LAPTOP
For those who only have access to a laptop, do not put it on your lap and do not work laying
down on your bed. It’s the best way to damage your back.
- Try to set up a space dedicated to working. For example, you can use the kitchen table and a chair with armrests if possible.
- Raise your computer, place it on a support like a large book so that your gaze reaches the upper two thirds of your computer screen.
- Connect your computer to a keyboard and mouse if you can. This will allow your arms to
be placed on the table, not elevated. The mouse should be placed 10 to 15 cm away from the edge of the table.
TAKE BREAKS
Our advice: 5 minutes every hour or 10 minutes every two hours.
Whether working from home or not, it is essential to take breaks regularly.
Any opportunity for stretching your legs is good: if you’re on the phone, walk while talking.
Take a walk to fill up your glass instead of keeping a filled bottle next to you. It is very important to stay hydrated in order to keep your intervertebral discs and muscles healthy.
It is recommended to drink 1.5 to 2 litres of water a day.
STRETCH
During breaks or after a day of work, remind yourself to do stretching exercises in order to relax your muscles and avoid pain. Here are few examples:
1. Stretch your head by lowering it from right to left, doing it few seconds on each side.
2. Raise your arms above your head by crossing your elbows and then stretch them.
Watch this space for our next blog post:offering tips on the most effectiveness stretching exercises for home workers.
Percko Lyne Technology
If home working is leading to back & neck pain, talk to us about the Percko posture support solution.The Percko Lyne technology is a patented system of elastic tensors with three different intensity levels that affect your entire back, including shoulders, spine and lower back. The award-winning technology applies gentle pressure in the right places to support good posture and reduce the risk of back pain.
This blog content was provided by Percko for Professionals, the posture experts. To download a PDF version click the button or image thumbnail.
