Sit Up Straight

ERGONOMIC TIPS WHILE WORKING FROM HOME

As we adapt the way we work to the best suggested practices at this time, this is an excellent opportunity to review some ergonomic tips and considerations while working from home.

It can be easy to overlook ergonomics when you’re in a comfortable environment like your home, however, improper behaviors can still lead to long- term problems. The following practical tips will help you set up your workstation environment and gain pointers to maintain focus on your work and self- care.

CHANGE POSTURES FREQUENTLY

this is the most important tip—make sure you move every 30 minutes for 2 to 3 minutes

MIND YOUR CHAIR

Pay attention to overall posture: Sit up straight and try to avoid slouching or leaning forward toward your screen. Adjust your chair so both your feet are flat on the floor. Try not to work from a couch or bed, as this will put enormous strain on your neck and will negatively impact sleep hygiene and your relaxation time. Make sure your chair supports your upper and lower back and is adjusted to the correct height (feet flat to the floor, the back of your thighs should not feel pressure)

GET SOME HELP

Helpful tools for monitoring your posture include tape across the middle of your back and lumolift. 

SEE STRAIGHT 

Position your computer monitor so that the top of the screen is at eye level, so you look very slightly down at your work. The monitor should be approximately an arm’s reach from the body (closer if you are experiencing “tech neck”).

ERGONOMIC CLICKING

Place the keyboard and mouse under seated elbow height or waist height. The keyboard and the mouse should be close to your body

 

PREVENTIVE MEASURES

Also make sure you are performing light back exercises every day.

CREATE A ROUTINE

Create a routine to prepare for work in the morning—take a shower, change your clothes—this will put you in the right frame of mind for work. Creating a routine will also help keep you from straying to less ergonomic workspaces.

TAKE BREAKS

Try to take a one-minute break to stand up, stretch or walk around every 20-30 minutes.

BLOCK OUT TIME 

Your home is now your office, but it’s important to remember that you shouldn’t feel like you need to be working 24/7. Create a schedule, similar to your normal work schedule and stick to it. 

Remind your family you are working and not available to run errands, do chores or any household tasks; set the ground rules up front.

DEDICATE A SPACE

Make sure you have dedicated workspaces—if possible, have multiple spaces in which to work from (movement from space to space will prevent fatigue and encourage blood flow.

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