Many Dutch people are working at home because of the coronavirus. During all those hours you spend working at the kitchen table, do think about your posture. We have a clear message for you: don't stare at your screen for too long! With good posture and some exercise, you can help prevent back and/or neck pain.
A different working environment at home
The laptop can easily be taken home. However, that does not apply to that fine office chair with back support that is in your office and that pleasant desk specially adjusted to your height. Many Dutch people are not used to working at home, nor do they think about their posture. This increases the risk of complaints. Recent RIVM figures show that two million Dutch people suffer from back and/or neck complaints. Read what you can do yourself to prevent these complaints.
Adjustments to your workplace reduce back and/or neck pain
The advent of the laptop has significantly worsened the incidence of back pain. Many people had a well-equipped workstation at home with a fixed computer, but that place has disappeared because of the laptop's tremendous flexibility and mobility. If you bend over too long to look at your laptop, your neck and shoulders will suffer. Our advice? Try - if possible - to work from a fixed spot at home.
- always put your laptop in the same place as if it were a fixed computer
- use an elevation so that the laptop is at the correct ergonomic height
- put an office chair or comfortable chair that gives you good support at the dining table
- change your posture regularly
- make sure you move in between and keep your muscles moving
Moving at home during corona crisis
You can pause your working posture regularly with some simple exercises. Run up and down the stairs, do some housework or a short workout. Especially if you know from yourself that your muscles get tight easily, try doing other things than sitting behind your screen regularly. Keep moving and make sure you spot back pain early and help prevent it.
Are you already suffering from back or neck pain?
Notice that your back is already all fixed or your neck is cramped? Then get in touch with us. Our physiotherapists can also provide guidance via an online consultation. They look at how the workplace is set up, how your posture is and give specific advice on how to improve it. You will also receive a tailor-made exercise schedule, which you can carry out independently at home.
