Computer Ergonomics for Home

DISCLAIMER: This content (the video, description, and comments) is intended for general education and demonstration purposes and is not intended as medical advice or a treatment plan. Please use your common sense while performing the exercises. This content is not intended to be used to self-diagnose or self-treat any health or medical condition. Please do consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Woodbine Physiotherapy and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Woodbine Physiotherapy makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Laptop/Notebook computers are convenient but they do not promote proper ergonomics which can lead to arm/wrist/back/neck pain with extended use. I have seen quite a lot of patients who experienced these symptoms due to an increased percentage of people working/studying from home.

I have demonstrated the poor ergonomics associated with a laptop computer and strategies to overcome these problems.

1) Proper chair height - 90-degree angle in ankles, knees, hips and elbows. Use a footstool once you raise the chair height. Your back should be supported.

2) Wrists should be relaxed and slightly down to use the keyboard as if you are playing the piano.
** Do NOT tilt the keyboard up as this can strain the wrist
*** Do NOT use a gel wrist rest for the keyboard/mouse as this can compress the carpal tunnel

3) Raise the monitor so your eyesight lines up with the top of the monitor by using the external keyboard and mouse

4) Get up and walk for a few minutes for every hour of working in a sitting position. Try to look at far objects to decrease eye fatigue and work the eye muscles.

A proper computer set-up is very valuable for long term health to avoid repetitive stress to your body. This will enable you to continue your work/school work for a long time without any pain or symptoms.

[tishaschmidt]

Thank you for all your hard work. You are such a caring person and that shows in your clinic. You care and want to help every patient over and beyond most Physio places.

[celinesantoro]

As online gaming becomes bigger, I wonder if this same setup for the keyboard would be good.