With the COVID-19 pandemic resulting in the need for social distancing, working from home has become the new normal for many people. But how do we make sure we’re not putting stress on our bodies in our makeshift home offices?

The Star spoke to Pat McKee, an associate professor emeritus at the University of Toronto’s department of occupational sciences and occupational therapy, for some tips.

Raise your monitor

At your office, you likely have a desktop computer with a desktop monitor. But many people are using laptops as their primary computer while working from home. At a desk or table, laptops are not ideal for long periods of use due to the low angle of the screen.

“I think that hunching over a laptop is tricky because, ideally, the monitor should be right in front of your face,” McKee says.

If you don’t have an external monitor, McKee suggests raising your laptop a few inches with a box or a few books to ease the strain on your neck and attaching an external keyboard, treating the keyboard and monitor as “two separate units.”

Keyboard

When choosing an external keyboard, be sure to pick one with keys that aren’t too stiff. Having a keyboard that requires you to press hard can lead to irritation of the tendons in the hand.

McKee also suggests getting an inexpensive wrist rest for the keyboard and mouse, which can help establish a good neutral position for the wrists so that they aren’t angled up or down too much.

“You want the hand in the same line as your forearm. Some people, if they’re putting a lot of weight on their wrist and the base of their hand, they could be irritating some of the bones in the hand.”

Getting comfy might actually be better

If you’re not able to work with an office chair and desk, there are still steps you can take to avoid staying hunched over your laptop.

Some people may choose to bring their laptop to their couch or even their bed. As far as ergonomics are concerned, you might get a better alignment this way as long as you position the screen in front of your face.

“If you have your laptop propped up on your thighs, maybe you’ve got a pillow raising it up a bit,” says McKee.

Take breaks

Try not to spend too much time staring at your computer screen, McKee says.

Make sure you’re getting up every now and then to move your body, and don’t forget to take time to exercise or take a walk outside to get your blood flowing.

Listen to your body

“If your body is starting to complain, step back and try to see what could I be doing differently,” says McKee.

For instance, glare reflecting on your screen might be hurting your eyes without you noticing. Try to change things up to see what helps.

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Understand the risks

Sitting too long in uncomfortable positions can pinch your nerves, which can cause musculoskeletal pain like carpal tunnel syndrome, which comes from improper positioning of the neck.

“Try to change things before it turns into a long-term problem,” McKee says.