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Tips for Working from Home

April 7, 2020

Are you working from your couch? With more orders and encouragement to stay at home, many of us have recently transitioned from working in an office to working from home. One issue that has risen is we don’t have an efficient workspace that allows us the comfort and support as in our office set up.  At Central Valley Physical Therapy, we see many work-related injuries from office jobs due to poor ergonomic setup and decreased activity. Here are some tips to set up a productive and ergonomic working environment!

Work Area

  • Designate a specific work area, whether it be a desk, room, table or corner with enough space to comfortably work during the day

  • Separate life from work. Label this “Your Work Area” and avoid spending leisure time in your work area.

  • Maintain a schedule or routine. Choose a specific time for work and a specific time for being off work. Working from home adds flexibility to your schedule, but it is best to stick to a schedule where you can  maximize your productivity 

  • Don’t forget your breaks! Just like working in the office, your brain and body need a break to relax. Take 15 min for yourself; take a walk outside, play with your dog, call a loved one, catch up with a co-worker or make a snack.

  • Create a Focused Environment. During your work time avoid unnecessary emails, avoid news websites and most importantly avoid social media such as Instagram, Facebook, Tiktok, Snapchat, etc.


Desk Space Tips

  • Keep your computer monitor around eye level. A good rule of thumb, the top of your monitor should be 2 inches below eye level. (Use books or boxes to raise monitor height)

  • Keep your keyboard and mouse on the same level in front of you if possible. 

  • Make sure your feet are firmly planted on the ground and knees around a 90-degree angle. (Use books or boxes if your feet do not reach the ground)

  • Shoulders and neck should be relaxed and your elbow should be around a 90-degree angle.

  • Sit in a chair with a back support. If you have a computer chair, roll it out to your temporary work station. (Add a small towel to the small curve of your low back if needed)

  • Keep frequently used objects such as telephone, stapler, pens, and paper close to you to minimize your reach.


We encourage you to do your best to follow these tips we provided today.  If you continue to have trouble or are still having pain, please contact our Central Valley Physical Therapy clinics today to set up an appointment to see how we can help you. Now that we are treating patients through Telehealth/video visits, during your appointment you can show us your workspace. Let us know what we can do to help you!


All four of our clinics are OPEN!

Contact your nearest clinic for more information or to schedule an appointment. 

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