With so many of us working from home these days, the “new normal” breaks down the bodies of those who do not use proper ergonomics when carrying out our duties and responsibilities related to our jobs. Some of us even end up in the doctor’s office and a course of physical therapy. Take care of yourself by paying attention to these reminders.
Make Sure You Eat Lunch and Drink Plenty of Water
When you’re working from home all day, it may seem easier to work through, snacking as you go without taking a proper lunch break. For many reasons, this is not a good strategy. You need to give your eyes a break, get up from your desk, and move around. Paying attention to your nutrition is essential for your physical and mental health. Even mild dehydration can wreak havoc with your body.
Work From a Space That Offers You Ergonomic Options
It’s tempting to work from the couch or even from your bed. It may even feel comfortable. But don’t be fooled. It would be best to find a workspace that allows you to put your feet on the ground, sit up with good posture, and do your work efficiently. Don’t slouch over the computer, and don’t let your feet dangle from the chair. Put a small stool or box under your desk to keep the pressure off your thighs while you’re working.
Use The Right Chair – Get The Ergonomics Support You Need!
Consider investing in a real office chair if you will be working from home on a long-term basis. These chairs are typically built to give you lumbar and neck support and encourage good posture and ergonomics. If buying an office chair won’t work, put a cushion or folded towel on the seat, making it more comfortable sitting for long periods.
Do You Know the 20/20/20 Rule of Ergonomics?
You should. The 20/20/20 rule says that for every 20 minutes you sit at the computer, focusing on the screen, you should spend at least 20 seconds concentrating your eyes on something else, preferably at least 20 feet away. Following this rule will help keep you from getting headaches due to eye strain.
Build Your Workspace – Just For You!
These days, it’s quite common for you to share your workspace with your significant other, and maybe even your kids. The problem with that is that you have to keep readjusting your computer, chair, and any other related furniture every time you sit down to work. Or maybe you don’t, and you’re working with a set up that’s perfect for your ten-year-old, but not for you. Working this way can cause problems with the body. Consider an ergonomic work style and setup, and make it yours.
Check the Height of Your Workstation
We’ve got some more ergonomic rules for you when it comes to the height of your workstation. When you focus on your computer screen, make sure your sightline is aligned with your address bar. Your elbows should naturally line up with the table or desk you are using. Avoid bending the wrists… this may lead to carpal tunnel syndrome. Keeping your elbows at a 90-degree angle will keep your wrists straight.
Walk it Off! Remember to Move!
Make it a habit to get up and move. Walk around and see how many steps you can get in during the day. Staying completely passive while your work will lead to all kinds of physical ailments. So, get up and move around!
Ask For Help With Ergonomics When You Need It
At Kinetic Physical Therapy, our goal is for you to have a healthy work style and support your body while you work. If you need help or guidance with this, or if you are already feeling the damage from neglecting good ergonomics while working, call us today. We’ll do consultation and get you back on the right track with the physical therapy support you need.
