WFH has jiggered my back - any tips?

[TheTurnOfTheScrew]

Like most people I have been plunged into WFH suddenly. I am working from a Surface Pro on a kitchen dining table. After two weeks my neck, shoulders and upper back are really suffering. Does anyone have any tips either for neck rehab, or for easy things I can do to improve my workspace?

My lower back is buggered for similar reasons. Sorry OP not helpful but I sympathise.

The Health and Safety Executive website has info about setting up your workstation.

Looking down onto a laptop screen is a really bad angle for your neck and back. Can you get a riser to sit the laptop on so it’s higher and then attach a keyboard in front. Make sure you’re using a mouse as well not the trackpad as those twist your hands up

thanks for all the tips. I will contact work today to see if there are any risers knocking about (I work for a large public sector organisation do IT do have a cupboard of secondhand stuff) before looking to buy one.

To help you recover take frequent breaks and stand up and walk round or go for a lie down flat on your bed.

You don't need a riser really - you can just stack some big hardback books under the laptop to raise it to eye level. It's more important to have a keyboard and mouse that you can use at normal level. You might also want to think about your chair - I found putting a cushion against the back of my dining room chair made it much more comfortable for long periods. You can also try and take breaks from sitting where you can e.g. if you're on a call where you don't need to take notes, stand up for it etc

get a separate keyboard&mouse. (&maybe a usb splitter & a usb headset)
the prop up the laptop on a box so that the top of the screen is level with your eyes.

set the timer for 20min. every time the timer goes stand up and stretch your arms and back. there are plenty of youtube videos of desk exercises.

Watching for tips! We don't even have use of the kitchen table. Dh and I are taking it in turns to work sitting on the bed and tag teaming the dcs. My back is stuffed too. I don't really know what we can do about it.

Using either a heat pad or an ice pack can be surprisingly effective against pain. Try both and see which helps most.

or, if you have a high chest of drawers or cupboard use that to work standing up for a bit. same rule wrt to height of the screen& using separate mouse/keyboards.

Need to get it set up right. Also take more breaks. Do some light exercise.

Working standing up is a great idea! I feel like I need to be upright more. I'm a teacher so usually on my feet all day.

This will sound very strange but, if you can physically massage somebody, that repetitive movement can help. I'm lucky with my back and neck, very rarely an ache but if I have one - massage (not being the recipient!), sorts it out. It must realign my muscles.

Hope you're feeling better soon, pain is miserable.

My DH is Suffering from the same. Don’t forget that your employer has the same responsibilities for you at home than at work so you can get in touch for a work station assessment. DH’s work are sending him an orthopaedic chair next week and a new screen.