With the outbreak of COVID-19, many people are now working from home.  However, not everyone has a great at-home workspace.  An improper workspace can lead to low back, neck, wrist, knee, and shoulder pain.  This article is designed to give you some ideas and recommendations to make your at-home office user friendly to your body.Let’s start with the sitting position.  Finding the right chair can make a big difference for your comfort at home.  An adjustable chair can do a lot for helping relieve back and neck pain. To determine your chair height, your feet should be flat and thighs parallel to the floor.  If your desk is too tall, you can use a footrest to help you get in the correct position.The photo below gives a nice visual of what to be looking for. Next, let’s take a look at desk height. Your legs should fit under the desk with your feet flat on the floor. You need to maintain a slight bend in your arms and knees when sitting. Your desk height guide is around 29 inches tall.Adjustable desks are a good ergonomic design because you can precisely set them to your size and comfort level.  They allow you to change positions from sitting to standing to help alleviate prolonged stress to your body. Monitor placement is also important. Limiting your time on any laptop is ideal, as there is no perfect way to set up a laptop for prolonged use.  Monitors can be raised by stacking books under them.  Unfortunately for some people there will not be a way to make a perfect at-home workstation. That is why it’s even more important to take breaks throughout your day and do some stretching and gentle movement to let your body recover from the stationary positions we put them in during work.  Here are my Desk Jockey exercises that I would recommend doing a couple of times a day to help you stay mobile and healthy at work.Desk Jockey Seated Exercises:  https://youtu.be/ON1qw_QvYbQIf you are experiencing pain in the neck, shoulders, lower back, wrist or other areas of the body, Back in Motion can help alleviate these symptoms, and we can discuss your current work setup to see what changes can be made to improve your work environment. Back in Motion is open and seeing new patients!  Brian Doolan, DPT, OsteopractorBack in Motion4722 Farwell St.McFarland, WI 53558(P) 608.838.7232