With many of us now working from home preventing the spread of Coronavirus, remember that your improvised workspace still needs to take good care of your body. Whether you have a dedicated office in your home, a kitchen table or the sofa, pay attention to the ergonomic set up for work you do at home.
Choose a dedicated area to set up your device at a height where elbows are level with the spacebar of the keyboard. This becomes difficult when using a tablet or laptop because of the screen height. If using a laptop for extended periods (over 30 minutes), elevate the device on two reams of paper or a monitor riser and use an external keyboard and external mouse. If you are actually using your laptop on your lap, place a pillow under the computer to elevate the screen a bit and open the monitor to an angle for comfortable viewing. If the screen is below eye level, your head will follow your vision. Lock your elbows into your side and view the phone screen by bending your elbows and bringing the device up towards your head.
"Pay attention to the ergonomic set up for work you do at home."
A card-table chair isn’t ergonomic, no matter how many pads you place on the seat. Find an office chair that is comfortable, easily adjustable and rolls up to that kitchen table. The office chair may not be appropriate for dinnertime, but it will make conducting business from home more comfortable. Remember to sit back against the backrest and avoid the temptation to slouch.
Keep track of the amount of sitting you do throughout the day. Change your posture often and remember that your best position is your NEXT position. Switch tasks, get up walk around for a few minutes. Set the timer on your device to remind you to get up or alternate sitting with standing. No matter where you are, your body was meant to be active. So, take the opportunity to get up and move at least every 30 minutes.
Our lives will be different for the weeks ahead due to this pandemic. But don’t let the difference of working at home change the good ergonomic habits you use at the office to avoid pain and discomfort.
