Working from home? Make sure your office desk is ergonomically set.
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Ensuring the ergonomics of your home office is essential for your spinal health.
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1. Select the right spot - your home office needs to be a place where you can focus and sit comfortable, without straining your neck, wrists of back.
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Make sure that the place is also well-lit.
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The brightest source of light should be on your side.
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2. The chair should also provide the necessary back support.
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To get the necessary lumbar support, you can get a cushion or roll up a towel.
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Adjust your chair's height to ensure your feet are able to rest flat on the floor.
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You may also need to place a foot rest to adjust the height.
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Your thighs should be parallel to the floor and knees at a right angle.
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3. You also need to ensure that your arms and shoulders are relaxed.
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4. It is also advisable to use a separate keyboard and mouse if you are working on a laptop.
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5. With long work calls, it is better to use earphones.
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6. The monitor should be at a height where the top of the screen is at eye level.
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Tech neck: The weight of your head - normally between four to 5.5kg - exerts greater pressure when you tilt it forward.
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If your head is tilted 45 degrees, the force it exerts increases to approximately 22kg.
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7. It is also important to rest your eyes, by following this 20-20-20 rule.
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8. Don't forget to take breaks and do some stretches in between.
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