For many of us, summer means taking work home. Whether it’s more downtime as a teacher or kids home for the summer months and a flexible schedule, many of us are doing more from home over the summer months. Even though an entire book could be written about setting up home workstations, here are three recommendations that many of my work-from-home patients have found helpful.
Pick your best spot at home.
If you do not have a regular desk at home, working at a kitchen table is generally much better than sitting on a couch with your laptop on your lap.
Adjust your home workstation for better-seated posture.
Use or make a seat wedge to help you maintain a better posture. My favorite by far is the Kabooti. Some of my patients also like the Bamboo seat wedge. You can partially fold a sleeping pillow to form a wedge too.
The kitchen table is often too low for the laptop screen so place large books like coffee table books or reams of copy paper under the laptop to raise it up in a stable way so that you do not have to raise your hands uncomfortably up or bend your head uncomfortably down. If you have a wireless keyboard then you can raise the screen up higher and place the keyboard on the tabletop for better posture.
Make your home workplace a sit/stand station.
Actually, every seated workstation, even this make-shift one is a form of a sit/stand station. All you need to do is simply stand up every 20 minutes or so and do a simple routine like this:
- Stand up and move your legs up and down like you are walking in place.
- Look at an object that is more than 20 feet away for about 20 seconds.
- Gently shake your hands wrists and elbows while you are gently rolling your shoulders up, back, and down for a few seconds.
- Take a slow deep breath in to improve your posture and smile then slowly exhale.
- Sit down refreshed, in a good posture and you are ready to get back to work.
Finally, Consider structuring the timing of your homework day to be similar to your typical workday.
Remember individual circumstances vary so apply these suggestions to your own situation. This is not a replacement for treatment or consultation. If you have specific questions contact your health care provider. Don’t hesitate to contact me as well if you would like some additional information.