How to Reduce Your Risk of Injury While Working from Home

Set Up an Ergonomic Workspace

Choose the right chair: Use a chair that supports your lower back. Your feet should be flat on the ground, and your knees at hip level.

Desk height matters: Your arms should rest comfortably with elbows at about a 90-degree angle.

Screen positioning: Your monitor should be at eye level to prevent neck strain.

2. Avoid Prolonged Sitting

Take movement breaks: Stand, stretch, or walk for 5 minutes every hour.

Use a sit-stand desk if possible: Alternating between sitting and standing reduces pressure on your spine and boosts circulation.

Try active sitting: Consider using a stability ball or dynamic chair to engage core muscles.

3. Stretch Throughout the Day

Neck rolls and shoulder shrugs: Ease upper body tension from screen time.

Spinal twists and seated stretches: Help maintain flexibility and reduce lower back stiffness.

Wrist and hand stretches: Prevent carpal tunnel and tendonitis from repetitive mouse/keyboard use.

4. Pay Attention to Posture

Align your ears, shoulders, and hips: Keep your body upright, not slouched or leaning forward.

Avoid hunching over laptops: Use a laptop stand or external keyboard and monitor when possible.

Keep your feet grounded: Avoid crossing your legs for long periods, which can affect pelvic alignment.

5. Use Supportive Equipment

Wrist rests and mouse pads: Help reduce strain on hands and wrists.

Lumbar cushions: Provide extra support for your lower back if your chair lacks it.

Blue light filters or screen breaks: Reduce eye strain from prolonged screen use.

6. Stay Physically Active

Incorporate daily exercise: A mix of cardio, strength training, and flexibility work can prevent muscular imbalances.

Try micro-movements: Even small activities like calf raises or shoulder rolls at your desk can help circulation.

7. Listen to Your Body

Address discomfort early: Don’t ignore recurring pain—it can lead to chronic injury.

Consult a physiotherapist: If pain persists, seek professional advice tailored to your specific posture and movement habits.