Ergonomists recommend always using a desk surface or on a flat table when establishing a home work area. If you use your phone often when working from home, use a headset or the speaker phone option to prevent neck strain. Avoid cradling a handset or mobile phone between your shoulder and head.

Alternating a standard and standing desk, along with breaks for walking and stretching, will give your neck and back the best chance at remaining strong and not over-stressed from prolonged sitting. If you don’t have that option, then switching between a chair and standing position throughout the day can really help. Look around the house for something to use as a standing desk such as a freestanding bookshelf. Laptops are amazing inventions but they don’t have the best features for ergonomic comfort. Their keyboard spacing, screen size, screen position relative to eye-level, and pointing devices are all poorly designed for ergonomics. If you have no other choice but to sit on a couch, sofa chair, or the kitchen table, use upper and lower back support like pillows or a rolled towel.

What is ergonomics?

One study found that working at a standing desk burns about 88 calories an hour. That’s not much, but it is slightly better than sitting and typing, which burns 80 calories an hour. 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. To achieve the ideal posture, Kiberd suggests investing in a chair whose height allows your hips to be slightly above your knees, and your feet directly on the floor in front of you. This is a good article and the ergonomics about all Dos and Don’ts really help us when we work with the computer in these days.

work from home ergonomics

“The combined effect of everything to put you into a neutral posture and to keep you moving throughout the day is much greater than the effect of any one individual change.” 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, back pain.

Take breaks often to move and stretch

Try to keep the lighting to the side of the screen for indirect lighting. Thanks to its portability, laptops are a popular computing option. The main problem with a laptop is that the screen and the keyboard are connected, making true ergonomic placement of the laptop keyboard and screen impossible. The healthiest spines are in people who prioritize movement, Kiberd says.

First, the top of the monitor should be at or slightly below your eye level. When you look at the middle of the screen, your eyes should look slightly down.

– Monitor Placement

Shoulders should be relaxed and you should be sitting comfortably. For an even healthier work surface option, consider getting a standing desk. Choose one that is adjustable in height and offers an attached sitting desk to use when needed. Position your screen at a height so your eyes are looking at the top 1/3 of the screen. Use props (box, books, paper etc.) to raise laptop if you can’t adjust your monitor screen or laptop screen to the proper height.

work from home ergonomics

A survey about home office ergonomics and discomfort was sent to faculty, staff, and administrators by email and was completed by 843 individuals. As millions of workers have shifted to telework, special accommodations for workers with respect to ergonomics may be required to ensure the workforce remains healthy. Set a timer for your other 5-minute work from home ergonomics break from screens and from sitting. Stretch, walk the dog or yourself, climb a set of stairs, get the mail, or rehydrate. To the extent possible, avoid resting the forearms and wrists on unpadded cornered edges of the work surface. (As in the left panel shown below.) Rounded edges are preferable to reduce localized contact pressure.

Monitor Position

If your monitor doesn’t adjust height (or you can’t raise it any more), consider propping the monitor up on a riser to achieve the right height. If the monitor is too high and won’t lower, adjust your chair up. While you’re working at home during the pandemic, that may not be the case.

What should you not do during ergonomics?

  • DON'T hunch over your laptop.
  • DO work at an appropriate height.
  • DO use an office chair if possible.
  • DON'T give up on your current chair.
  • DON'T let your feet dangle.
  • DO follow the 20/20/20 rule.
  • DON'T turn your couch into a workstation.
  • DO customize a space to fit you.
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