That’s why it’s critical during this time to offer your employees guidance on how they can best work from home with their healthy, productivity and psychological safety in mind. Change your posture and take stretch breaks throughout the day. Schedule work and strategically place peripherals so you avoid the prolonged seated position (i.e. placing the printer in another room would require a micro-break to get up and walk). That means standing at a desk, not necessarily a high counter.
- Most of us who work from home don’t have a private office.
- This is where a taller laptop riser, like the NEXSTAND, can come in use, as you can raise the laptop higher than most risers.
- Ideally, this chair is designed for office work and is adjustable in height and positioning.
- Your back, your arms, and every other part of your body will thank you.
- Position your screen at a height so your eyes are looking at the top 1/3 of the screen.
- Then it’s the neck aching from looking down all day long.
What are the digital nomad challenges and how to overcome them Living the digital nomad lifestyle has great benefits - free to go anywhere you want and not bound by work. In this article, we highlight the top 7 digital nomad challenges and tips to overcome them. If we look at a bigger picture, setting up ergonomics at home is only a part of the strategy to support well-being at work. The success factor of achieving remote work ergonomics is you. The keyboard and mouse could make a big difference if your work involves a lot of typing and clicking. The standard piece of equipment for those who work from home is the laptop. It is a convenient solution to get work done; however, it has some risks to a person’s well-being.
Work in a neutral position
Setting up an ergonomically correct workspace at home will take a little bit of doing on your part. At the office, you probably have access to or can order, plenty of items to help you achieve the most ergonomic setup.
- This helps to keep your tissues and muscles nourished and for the oxygen to move around your body, helping your productivity as well.
- If the desk is too high and can't be adjusted, raise your chair.
- Use props (box, books, paper etc.) to raise laptop if you can’t adjust your monitor screen or laptop screen to the proper height.
- Incorporate stretch breaks – changes in posture throughout the day.
- Having a tray like this will allow you stay a proper distance from your monitor and with proper posture.
According to a recent study, two out of five Americans felt new or increased pain in their shoulders, back, or wrists since they began working from home. Blinds can help, so can moving your workstation to a different area where there’s less glare. The goal is to make sure your eyes can easily see what’s on the screen. You may need a bright desk lamp if you do a lot of paperwork and dimmer lighting for computer work to stop squinting from eye strain. It’s good to take at least one long break after working for extended periods—and you probably already do so with lunch! Use this time to improve your health by going for a walk, stretching, or rehydrating either before or after eating.
Set healthy limits on your work hours and plan reasonable breaks for yourself. For more information on the benefits and risk factors of ergonomics read our article on designing a comfortable workplace. Defined as the science of fitting a workplace to the user’s needs, ergonomics aims to increase efficiency and productivity, optimize human well-being and boost performance. Proper ergonomics can prevent the majority of workplace injuries by adjusting tools to suit the user. The constant use of computers in the modern workplace has greatly increased the need for ergonomic solutions. Sit upright and stretch your hands out to the front, parallel to each other and as wide as your shoulders.
If your remote workstation involves a TV tray and a kitchen chair, read on. Communication in the Workplace Crossed wires and missed connections – good communication among teams is tablestakes for effective teamwork. Kaia Health is the largest MSK digital therapeutics platform worldwide with more than 500K users globally. In the United States, more than 100 companies are offering Kaia Health to their employees as an effective way to reduce MSK pain. The Wellics team comprises people from different backgrounds who share the vision of a world with employee well-being as the top priority for organizations. In conclusion, take ergonomics seriously while working remotely or from home. While laptops are designed to be portable and easy-to-use, be sure that your laptop’s screen is big enough for your needs.
What is ergonomic?
If you’re not used to standing all day, don’t jump into the first day of a standing desk by using it for eight hours straight! Start with 30 minutes a day and gradually increase your standing time. This decreases the risk that you might develop leg, foot, or, you guessed it, work from home ergonomics back pain. Calorie blasting aside, some people like a standing desk because it’s something different, or it gives their back a rest from sitting in a chair all day. However, if you are going to use a standing desk, be aware that it does come with its own ergonomic risks.