Connecting an external monitor and keyboard to your laptop can really take the strain off your neck and back. But what if you're often sitting at a temporary workplace? — Photo: Uwe Anspach/dpa
If you work from home and want to go easy on your back, it needn't be hard on your wallet, an expert says. Don't have an ergonomic office chair at your desk, for example? You can support your lumbar spine with a pillow.
Another back-friendly measure is to regularly change your position while working, says Susanne Weber, an ergonomics advisor with the Campaign for Healthier Backs (AGR), a German association that promotes research and public information on back-pain prevention.
Using an inflatable balance cushion, also known as a wobble cushion, promotes "active (or "dynamic") sitting," as it engages core muscles including your back. And a flexible, dynamic stool that you can shove under your desk makes regular position changes easier too, points out Weber.
If possible, working now and then while standing is also good for your back. And you don't necessarily need an electrically height-adjustable desk - a standing desk converter placed on your desktop is a cheaper alternative.
A bookshelf, sideboard or lectern can be converted into a standing desk as well, according to Weber.
To avoid neck stiffness, it's important that your computer monitor be at the proper height, namely slightly below eye level. If you work with a laptop, a laptop stand can do the trick. Using a stack of books as a stand is a cheaper makeshift solution, notes Weber.
She also advises using an external keyboard and mouse.
Does your workplace have limited space? In regard to your desk, Weber says, sufficient depth - at least 80 centimetres - is more important than width. This will allow you to maintain an arm's length between your eyes and the computer monitor and rest your forearms on the desk, relieving your shoulders.
If your desk is too narrow, a special armrest for desks can increase the support surface. – dpa
