5 key home ergonomic tips

With many States and City’s across Australia and New Zealand, once again back in lock-down, many employees have been working from home. With this transition to remote working, unfortunately not everyone has a home office or dedicated desk that they can use to set up their computer equipment correctly which can lead to injuries.

Poor ergonomic practices can lead to musculoskeletal complaints, particularly of the neck, shoulders and back. Unfortunately, in the home environment, the prevalence of these issues may be increased, therefore it is vital that we make the most of the equipment and resources we have available to us and that we adopt favourable behaviour patterns to support working at home arrangements.

If you are one of the many employees currently working from home, we have put together some tips to help you look after yourself while you are doing so:

In addition to the above, one of the most important and easiest ways to avoid injury is through improving posture and regular movement. This can be achieved through a simple movement program that requires you to do stretches and take regular short walks.

We’ve put together a couple of stretches that can be completed at your desk – check them out below.

Neck Stretch

  • Stand up straight with your hand behind your back
  • Tilt your ear to your shoulder using your hand to gently apply pressure on your head to increase the stretch
  • Hold for 30 seconds
  • Repeat 3 times for each side

Shoulder Rolls

  • Standing up straight, gently roll your shoulders forwards in a circular motion
  • Repeat 5 times
  • Gently roll your shoulders backwards in a circular motion
  • Repeat 5 times

Upper Back Stretch

  • Sitting in a chair, place your hands across the front of your chest to make a cross
  • Keeping your lower back still, gently lean backwards to arch your upper back as far as comfortable
  • Hold for 10 seconds
  • Repeat 3 times

Chest Stretch

  • Place your forearm against a door frame, ensuring your elbow is bent at 90º
  • Gently rotate your body the opposite way as far as comfortable
  • Hold for 30 seconds
  • Repeat 3 times for each side

The beauty of these exercises is that you can practice them as often as you need throughout the day. Enjoy!

If you would like further guidance in setting up your home working environment safely, click here.