Tips for working from home

  1. Set up a good workspace (see below)
  2. Make a routine (and stick to it!)
  3. Take 20 second break to look at an object 20 feet away for every 20 minutes spent looking at the computer
  4. Change your posture throughout the day to reduce strain in back, neck, and shoulders

Ergonomic Desk Setup:

Find a workspace that is clutter free and keep all the items you use regularly close by. For more information on how to setup or modify your desk, follow the link below or contact your local physical therapy clinic for advice!

  • Head upright over your shoulders
  • Back supported by chair that allows for natural curve of lower back
  • Elbows bent at 90 degrees, forearms horizontal, shoulders relaxed
  • Feet fully supported and flat on the floor or footrest
  • Eyes looking slightly downward without bending the neck
  • Wrist in neutral posture (straight)
  • Thighs horizontal with 90 to 110 deg angle at the hip

Information compiled from data released by the National Institutes of Health and individuals at University of South Florida (USF) School of Physical Therapy & Rehabilitation Sciences and USF Health Physical Therapy Center.