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Home Office Ergonomics

Get your home office ergonomics in check and help to prevent musculoskeletal issues from developing due to poor work habits.

2020 has seen a huge rise in home working due to the global pandemic. With this trend set to continue for the foreseeable future, it’s important to create a workspace that will keep you on your game and protect your body from avoidable ergonomic niggles.

A common musculoskeletal issue that I see regularly during sessions is pain and tension along the paraspinal muscles and into the shoulder and/or pelvic girdles. A large percentage of these cases are with clients who work at a desk 8 hours a day or drive long distances. I work with my clients to release the soft tissue on and around the affected area(s) and alleviate any discomfort. I also provide them with stretches and movement patterns to manage any residual tension and advice on improving their work space set up and enviroment to prevent further aggravation.

A couple of things to bear in mind, especially if you work at a desk are

  1. lay off the all day caffeine binge and grab a glass of water instead. Hydrated muscles are happy muscles!
  2. get up and move about every 20 -30 minutes. Annoying, I know, especially when you’re mid-flow but movement really is king! In moving about you will ease joint stiffness and allow muscles to relax. Plus, when you return hydrated and clear headed, that presentation will practically write itself!

If you are thinking about setting up or adjusting your workspace, below you’ll find a helpful infographic on home working from The Chartered Institue of Ergonomics and Human Factors. If you would like to download the pdf, please follow the link at the bottom of this post.


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