Tips for preventing complaints while working from home
Working from home has become the norm for many people. However, it also comes with challenges. A poorly set up workspace, sitting in the same position for long periods, or working at the kitchen table can quickly lead to neck, shoulder, back, or wrist complaints. Fortunately, with a few simple adjustments, many of these problems can be prevented.
Create an ergonomic workspace
A good working posture starts with a comfortable and ergonomic workspace. Make sure your chair supports your lower back and that your feet are flat on the floor. The desk should be at elbow height, and the screen at eye level, so you do not have to bend forward.
Do you not have an adjustable workspace? Small adjustments can still make a big difference. Consider raising your screen with a stack of books, placing a cushion in your lower back, or using a footrest to improve relaxation and posture.
Move more frequently during the day
Sitting for long periods causes muscle tension, stiffness, and reduced circulation. That is why it is important to plan regular movement breaks. Walk to the kitchen, do a short stretch, or stand up every 30 to 45 minutes. These moments take little time but help significantly in preventing complaints.
Varying your working posture also helps. Alternate sitting with standing (for example, using an improvised standing desk) or occasionally change your sitting position.
Relax your shoulders, neck, and back
Neck and shoulder complaints are the most common issues related to working from home. Try to regularly relax your shoulders, gently pull in your chin, and take deep breaths. Short exercise moments throughout the day help reduce tension and lower the risk of overuse.
If you notice that you consistently work in a tense or slouched position, consider using a simple posture corrector such as the GO Medical Upper Back Posture Support, which gently encourages your shoulders to move back. This can be especially helpful if you tend to collapse forward while working.
Use a mouse and keyboard that suit you
Working on a laptop alone often leads to an unnatural posture: your hands are closer together, your shoulders rise, and your wrists bend at awkward angles. Using a separate keyboard and an ergonomic mouse helps reduce strain on your wrists and lowers tension in your arms and shoulders.
For people who experience frequent wrist or thumb complaints, a light wrist brace (such as the Medi Manumed) can help stabilize the wrist during activities.
Pay attention to your sitting posture
Good sitting posture makes a significant difference. Sit with your back against the backrest, keep your shoulders relaxed, and avoid slouching forward. Gently pull in your chin and place the screen directly in front of you. Small adjustments can immediately make your work more comfortable.
If you experience back discomfort, a back support cushion such as the Reh4Mat ergonomic back cushion can provide relief while sitting. It promotes better posture and supports the lower back during long periods behind the computer.
Take breaks for your eyes
In addition to physical complaints, your eyes can also become strained from prolonged screen use. The 20-20-20 rule can help: every 20 minutes, look at something 20 meters away for 20 seconds. This relaxes your eyes and helps prevent headaches or dry eyes.
Make home-working exercises part of your day
Simple exercises help keep your body flexible. Think of neck rotations, shoulder rolls, back stretches, and wrist movements. These exercises often take only one minute but have a significant positive effect on posture and muscle tension.
