As the risk of injury increases when you perform repetitive motions and potentially work in awkward and uncomfortable positions, we would like to share some tips on remaining healthy.
Symptoms of injury may appear suddenly, or they may appear gradually over weeks, months or even years. We have all experienced discomfort in our lives at work and at home, and now that many of us are working at home, it is important to take care of our bodies even more. This can be accomplished by getting away from distractions and having a proper set up away from work, you may end up just as productive as you would at the office.
Setting Up Your Workstation
Your computer should be set up so that you can use comfortable and correct posture when working with the monitor or shifting between things such as a notebook or phone. Put things you use throughout the day close by so you don’t have to reach for them; this will lessen the strain on your body (especially your neck). Keeping your screen at the optimal height and viewing distance will help prevent or reduce eye strain and muscle tension in your neck, shoulders, and upper back.
Tips for Your Workstation
Your feet should be flat on the floor or supported by a footrest. Your forearms should be at roughly a 90-degree angle with relaxed shoulders. Your head should be upright with your eyes level with the top row of text on your screen. *If you have a large monitor, adjust accordingly* If you don’t have an adjustable monitor support, adjust the monitor height by placing stable, stackable materials underneath the monitor to bring the top of the screen to eye level. An adjustable monitor support is handy if you have access to one. Make sure your lower back is supported in your chair with the natural curve of your spine. *If your current chair is not sufficient, pad the chair with a small towel until it feels supported when you are relaxed into the chair* Improve your lighting and minimize glare. Position your computer screen perpendicular to the nearby window and in between overhead lights; this will minimize glare but provide ample light. Wrists should be supported and kept straight and relaxed while typing. Take micro-pauses (20 seconds to 2 minutes). Acknowledge the different environment you are now working in, where you don’t get up and move around as much anymore. Avert your eyes from the computer and stretch your legs/ arms/neck/. If you had a standing desk at your office, but are now without one at home, take a quick walk or do some yoga during your break.
Please keep yourselves and your families safe during these challenging times. If you have any further questions regarding tips for working from home, please feel free to contact us or follow these links for more information:
https://www.cbc.ca/news/canada/calgary/home-office-ergonomics-pain-advice-1.5518539