Ergonomics for People Working from Home: Tips and Exercises Recommended by Physiotherapists
Because of the pandemic, there has been a changes on work set up and it’s likely that you spend the majority of your time in front of a computer screen, whether you work from home all day or remotely. At home, your workstation might be a stool perched over the kitchen counter, a couch seat, or even a laptop laying in bed. Physiotherapists warn against working from home since it increases your risk of experiencing pain, discomfort, and injury, which can result in musculoskeletal problems.
In reality, you might not have access to the ergonomic tools that you often use at work. To prevent injuries, it is essential to take into account your home workstation ergonomics. You can adjust your environment and routines in a little way to lower physical stress and increase productivity. Here are a few useful tips to assist you improve the ergonomics of your home office:
Always maintain a good posture.
While occasionally resting your back against your chair, you should sit up straight and avoid leaning forward. Additionally, it’s crucial to change your posture throughout the working day to avoid developing neck, back, and shoulder pain by staying in one position or chair all day. For instance, you could start your day by lounging on a comfortable couch, then switch to standing and finish at your coffee table.
Elevate your monitor or screen.
In general, laptops are not ergonomically designed due to the excessively high or low monitor or keyboard. Additionally, it is advised that you use a mouse and keyboard that are independent of your screen or monitor. To prevent neck discomfort while reading, try to position your screen’s top below eye level. Utilizing other alternative such as a stack of books or shoe boxes, you may lift your laptop or screen. To keep your arms and shoulders relaxed, however, you should lower it so that you may bend your arms at a 90-degree angle when you wish to type.
Lift your seat.
A simple chair can be made more comfortable by placing a tiny pillow beneath the seat. If you don’t have any little pillows, you can achieve the similar result by folding a fluffy towel. You may also add to the plushness of your seat by wrapping a soft towel around the back of your chair. Additionally, if your desk or table is quite high, you can raise your seat by resting on a soft cushion.
Take quick breaks and exercises regularly.
When you are confined at home, limiting screen time might not be possible as people tend to be remained focused. It would be best to take short breaks around three to five minutes in every hour of screen. You can stand and walk around the house and even do stretches at your desk. To add, a few minutes of standing up, walking around, and doing some exercise is necessary to avoid back pain and keep your body healthier. Additionally, it will help in resetting the normal position of your body and prevent you from becoming too comfortable in the incorrect position such as sitting the whole day.
In conclusion, Kenzie Wellness Centre understands the importance of ergonomics for people working from home. Our physiotherapy services can provide tips and exercises to help improve your home office setup. From maintaining good posture to elevating your monitor, adjusting your seat, and taking regular breaks, our team can guide you in preventing discomfort and promoting a healthier work environment. Book now to enhance your work-from-home experience with proper ergonomics.
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