Computer ergonomics when working from home

Working from home for a longer period often means poorer ergonomics and new routines. We have previously highlighted important aspects to keep in mind when working from home, such as everyday physical activity and structure. In this article, we focus on computer ergonomics and tips on exercises to reduce the risk of pain and overuse injuries.

Computer ergonomics It is very common for office workers to experience pain in the neck and shoulders and to often suffer from headaches. A typical feature of these tensions is that the pain increases at the end of the day and often eases or is relieved in connection with physical activity. The cause is often related to sitting with the arms in front of the body and working statically; you also often unconsciously lift your shoulders up towards your ears. To avoid pain caused by lack of oxygen in the muscles, you can actively do a few different exercises several times a day. Try the resistance band exercises below.

Resistance band exercises: Low row with resistance band, about 15–20 reps

High row with resistance band, about 15–20 reps

Upright row with resistance band, about 15–20 reps

Active sitting It is easy to think that a sitting position relieves the back, but in fact it is quite the opposite. Some back muscles are indeed relieved, but the pressure on the spinal discs increases significantly. The reason is that the natural curve in the lower back easily flattens out or “rounds” when sitting. The curves of the spine are designed to distribute the load over a larger area; when this does not work, most of the load is instead taken up by one or a few discs. A good way to sit is in the so‑called rider position. In the rider position, you open up the hip angle by placing your feet under the seat while moving a bit forward on the chair.

Here is a video that shows how to sit with good technique: Video

Stand up and work The best thing for the spinal discs is to stand up and work as much as possible. But this requires having a desk or counter that is high enough for you to be able to stand in a good ergonomic position. The kitchen counter can be an alternative.