(ANN/THE STAR) – If you work from home and wish to protect your back, it doesn’t have to strain your finances, an expert suggests. Lacking an ergonomic office chair at your workspace, perhaps? You can use a pillow to support your lumbar spine,
Another strategy for back health is to frequently shift your posture while working, states Susanne Weber, an ergonomics consultant with the Campaign for Healthier Backs (AGR), a German association that advocates for research and public awareness on preventing back pain.
Utilising an inflatable balance cushion, commonly referred to as a wobble cushion, encourages “active (or “dynamic”) sitting,” as it engages core muscles including your back. Weber emphasises that a flexible, dynamic stool that you can slide under your desk also facilitates frequent position changes.
If possible, occasionally working while standing is also beneficial for your back. You don’t have to have an electrically height-adjustable desk – a standing desk converter on your desktop is a more affordable option.
A bookshelf, sideboard or lectern can be converted into a standing desk as well, according to Weber.
To avoid neck stiffness, it’s important that your computer monitor is positioned at the correct height, specifically just below eye level. If you work with a laptop, a laptop stand can do the trick. Weber points out that using a pile of books as a stand is a cheaper makeshift solution.
She also advises using an external keyboard and mouse.
Is your workplace restricted? Concerning your desk, Weber states that adequate depth – at least 80 centimetres – is more important than width. This will enable you to keep an arm’s length between your eyes and the computer monitor while resting your forearms on the desk, easing your shoulders.
If your desk is too small, a special armrest for desks can increase the support surface.
