Back pain in the home office? – 7 tips!

In times of the corona pandemic, the trend continues towards working from home. The federal government’s request to allow employees to work from home if possible also reflects the current situation. Many people have been working from home for a year. The result: back pain and neck pain due to poor ergonomics and the wrong workplace. These 7 tricks ensure more ergonomics in the home office.

Even if working from home offers many advantages, working from home can have negative consequences for employees. Many suffer from back and  neck pain . Find out here how to set up your workplace  ergonomically  .

Healthy in the home office: 7 tips and tricks against back pain

  1. Position of the screen:  The distance between the person and the monitor should be at least an arm’s length. If the screen is too close, you tend to have a cramped posture. The result: tension in the neck and shoulder area. The distance between the computer screen and the upper body also has a positive effect on the eyes.
  2. Height of the monitor:  The screen should be positioned in such a way that the view falls slightly downwards and the head is therefore slightly tilted. The right setting relieves the neck and eyes and reduces tension in the cervical vertebrae.
  3. Place the keyboard and mouse correctly:  Position both devices so that your elbows are always at the same height. Otherwise, the upper body is permanently stressed on one side, which promotes imbalances and cramps in the shoulder, back and neck muscles.
  4. Hand rests or ergonomic mouse and keyboard:  Hand rests and specially adapted  mice  and keyboards prevent the hands from bending when working with the mouse and keyboard. This protects joints, tendons and nerves in the hand and forearm. The advantage: Diseases such as  carpal tunnel syndrome  or  mouse arm  can be prevented.
  5. Adjust the office chair and table to your own height:  If the desk and office chair are ideally adjusted, this promotes a relaxed posture. When adjusting the height, your pelvis and knees should form an angle of about 100 degrees. Feet can touch the ground completely.
  6. A slight pelvic tilt relaxes the lower back:  the pelvis can be slightly tilted using seat cushions and special office chairs. This leads to a relaxed sitting position and particularly relieves the lower back.
  7. Firm “stand” even during working hours:  the feet should be firm and parallel to each other on the floor. This promotes a healthy posture and distributes body weight evenly.

In addition to tips and tricks for a healthy back, other points should also be considered when working from home. This includes fixed working hours, breaks and variety in the fresh air. Telephone calls with colleagues brighten up the day and a quiet workplace ensures more comfort and ergonomics in the workplace.


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