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How to Work from Home Healthy 

How to Work from Home Healthy 

Are you one for the millions of people who work from home for some, if not all, of the work week? If so, you may wonder how to set up a workspace that’s best for your body. People often feel unsure about ergonomics for their home office and give up on the idea entirely. Others may be tempted to work from a comfy couch or their bed, but is that really good for your health in the long term? 

Luckily there are some simple steps you can take to optimize your work environment and improve long term wellness.

Ergonomic Set-up Guide

The Desk: typically the desk/table is the least adjustable part of one’s workstation, so let's start there. 

The Chair

The Monitor: 

Final Tip: switch it up between sitting and standing 

Physical Therapy

If you are experiencing pain that worsens with sitting at your desk or interferes negatively with work, physical therapy can help.  PTs can perform a thorough assessment of your posture and identify any muscular imbalances to create a tailored treatment plan.  Through manual therapy techniques and exercises, PT can help reduce pain and improve function. Your therapist can also help assess your workstation setup and troubleshoot any questions that arise.

Baker R, Coenen P, Howie E, Williamson A, Straker L. The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. Int J Environ Res Public Health. 2018 Aug 7;15(8):1678. doi: 10.3390/ijerph15081678. PMID: 30087262; PMCID: PMC6122014.
Dunstan DW, Howard B, Healy GN, Owen N. Too much sitting--a health hazard. Diabetes Res Clin Pract. 2012 Sep;97(3):368-76. doi: 10.1016/j.diabres.2012.05.020. Epub 2012 Jun 9. PMID: 22682948.
Lee S, DE Barros FC, DE Castro CSM, DE Oliveira Sato T. Effect of an ergonomic intervention involving workstation adjustments on musculoskeletal pain in office workers-a randomized controlled clinical trial. Ind Health. 2021 Mar 24;59(2):78-85. doi: 10.2486/indhealth.2020-0188. Epub 2020 Nov 28. PMID: 33250456; PMCID: PMC8010160.
Kyra Corradin, PT, DPT Kyra is a doctor of physical therapy, certified yoga instructor, and performing/visual artist at various DC theatres. Kyra channels much of the methodology from her arts background into her PT practice, giving her a unique treatment style with a holistic approach. Kyra believes healing is a collaborative process between clinician and client in which clinical expertise promotes body awareness and creates an opportunity for the body’s natural healing processes

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