How to properly remote work ？
Dec 20, 2023
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Remote work? You'll go out of your way to make the environment as comfortable as possible - and it all starts at your workstation. An ergonomic work setup is recommended to help remain productive and pain-free throughout the day. But how exactly do you build an ergonomic workstation in your home - whether you're working in your home office, cramming your desk into your bedroom, or setting up a shop by your kitchen table ?
Why is an ergonomic workstation important?
Before we get into how to set up an ergonomic workstation, let's talk about why ergonomics are so important. "When you sit in front of the computer most of the time, your body takes a toll, including posture," said Dr. Dreyer Blackburn, senior manager of chiropractic relationships and training at the Allied Chiropractic Center. "In a seated position, the hips are bent, the shoulders are bent, the chest is sunken, and the head is tilted forward, which shortens and tightens the muscles of the body. So the body starts to compensate, creating potentially more comfortable but also risky positions."
Your body eventually adapts to these positions and can cause serious problems in your body, including chronic pain, carpal tunnel syndrome, tendonitis, and postural changes. "Over time, tight muscles can become immobilized, leading to pain and reduced mobility," Blackburn said.
Ergonomic workstations can help alleviate these problems by supporting "natural healthy posture and maximizing efficiency," Blackburn said. By customizing your workspace (for example, adjusting the height of your computer screen or the angle of your arms when using a mouse), you can minimize the risk of injury and pain, and make your work-from-home experience easier and more productive.
When buying new office furniture isn't always an option, how do you make sure your home office equipment doesn't give you a sore neck (or back...or anywhere else)?
Use your library to improve your computer screen.
Keeping your computer screen at the right height while you work is one of the cornerstones of an ergonomic workstation; your screen should be at or slightly below eye level so you can avoid straining your neck when looking up or down.
However, if the surface you're working on doesn't give you the height you need (for example, if you're working on a kitchen table), there is an easy solution - one you can easily find on a bookshelf .
Blackburn advises "to keep a few books on hand and make sure your computer screen is at or slightly below eye level to avoid looking down." Not only do these books raise your computer screen to an appropriate level, they're an easy and portable way to Solution - So if you need to move your workstation around all day, it's easy to recreate an ergonomic setup.
Keep an appropriate distance.
Height is an important part of building an ergonomic workstation, as is distance. If you reach out to the farthest corner of the desk every time you need to move the mouse, that's probably too far. Ideally, you want to keep your arms at a comfortable 90-degree angle while you work.
"Keep the mouse and keyboard relatively close together -- elbows bent 90 degrees and forearms at desk level," says Blake Dircsen, MD, a physical therapist at Bespoke Treatments. "Where your hands are on the table is where your keyboard is, and where you are next is your mouse."
Even if you set up your workstation perfectly, if your sitting position isn't that perfect, you could still put yourself at risk. So, how should you sit while working from home? "Keep your back straight and avoid leaning forward or stretching your neck," says Blackburn. "If the chair is too high, use a footrest. It could be anything easily found around the house, like a stack of books, a pillow, Or even an empty box that might be lying around."
Sitting correctly on the WFH workstation will not only help avoid pain and other physical problems, but it will also help improve your overall posture. "Maintaining a certain body angle helps people pose better," Blackburn said.
Make a DIY Standing Desk
It's fine to sit upright - but if you really want to support your body, change your position and try standing for a while. "Standing at work...helps to enhance the curve of the spine and its natural load-bearing capabilities," Blackburn said. "When standing, you can also integrate your pelvis, which balances the spine and adds another ergonomic support component to the spine's 'S' curve, acting as a spring and dampening any gravitational shocks and repetitive forces."
It would be great if you had a standing desk at home! But if not, don't worry - all you have to do is grab your laptop and ergonomic workstation supplies and look for some taller space in your home. "See if you can move your worktop to a standing area, such as a kitchen counter," says Jamie Gold, a wellness design consultant and author of Wellness by Design: A Room by Room. , not chores." A guide to optimizing your home for health, fitness, and well-being.
Get up and walk.
It's important to set up an ergonomic workstation, but it's also important to be away from it all day. "It's not healthy to sit at a desk for hours, even in the most comfortable chair," Gold says. "Get up on time and walk around."
"Every 30 minutes or so, you should get out of your chair -- walk, bend over, twist your body to get blood and nutrients back into your spine, upper and lower body," says Dircsen. In addition to getting up and working out regularly, make sure you find time to stretch while you work. Taking five minutes to stretch your shoulders, back and neck can make you more comfortable sitting (or standing) at your workstation throughout the day!