Working from Home? Don’t Let Your Workstation Sabotage Your Health!


If you have been asked to work from home due to the recent Coronavirus (COVID-19) outbreak, you may know that working from home can present new challenges, such as finding an appropriate workspace. Although, it is tempting to sit on the couch or the bed while working at home, this may encourage you to assume a poor posture, which can lead to joint pain and muscle weakness. To avoid damaging your neck, back, and other parts of your body, it is important to avoid prolonged periods of time spent in these positions. There are simple modifications that you can make to your workspace to put yourself in the best position possible when working from home.

The picture shows the optimal ergonomic set-up for your workstation. Below the picture, we have included some additional tips to help you with your workstation set-up.


Tips for achieving an optimal ergonomic workstation set-up:

  • If your screen is too low, stack textbooks underneath your monitor or laptop to raise the height of the screen.
  • Use a footrest or stool to support your feet, if needed.
  • Place a foam roll, small pillow or rolled towel behind your back to maintain the natural curvature of your spine.
  • If you use a wireless mouse, try to alternate hands, if possible.
  • If you use a telephone frequently, do not cradle the phone between your head and shoulder. Put the phone on speaker or use a headset, when available.
  • Keep objects that you use regularly close to your body to minimize reaching.

Additional Tips for Working at Home:

  • Stick to your normal routine to stay productive. Exercise, shower, get dressed and have breakfast in the morning to feel energized and ready for work.
  • Designate a specific work area, preferably at a desk and make the modifications listed above, wherever possible.
  • Get up and move around frequently. Taking breaks to walk around the house will give your body a break from sitting at your desk all day.
  • Maintain a consistent eating schedule. It may be tempting to reach for snacks when the kitchen is only a few feet from your desk, but try to maintain your regular eating schedule to avoid overeating.

As the COVID-19 continues to evolve, we at FYZICAL are here for you. We value your safety and well-being and are happy to address any concerns that you may have. You can contact us by emailing us at or calling us at 301-948-4395.