4 Ways To Use Work From Home Ergonomics Effectively Today
Work from home ergonomics; is a popular topic we have heard about but don’t fully understand. We know that our office/work setup needs to be more ergonomic, but what does that mean?
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“Ergonomics is the discipline of understanding interactions between humans and other elements of a system. Ergonomics applies theory, principles, data and methods to design in order to optimise human well-being and overall system performance.” International Ergonomics Association.
Simply put, ergonomics is when our environment – work, home, or any environment we utilize – is optimized to support our well-being.
To help us better understand this, take your current work-from-home ergonomics setup. Are you sitting on your bed as you read this article in between your break? Or are you sitting on your couch?
For example, we make a common mistake while working from home and take a casual approach to our work setup. Typically, this means we hunch over our screens worse than usual. In turn, this habit is the root cause of back, neck pain, and spinal injury. An article in the Economic Times Panache talked about work from home ergonomics and the rising health problems professionals faced.
That’s to say that many employees have reported an increase in neck and back pain and spinal cord issues as they worked from home.
Work From Home Ergonomics Tips
Dr. Apurv Shimpi of Sancheti Hospital Pune and his physiotherapy department had the following tips to reduce the strain.
- Keeping the laptop screen at eye level – when you bend to look down at your screen, it creates a strain on your neck and causes pain.
- Using pillows to support your lower back is recommended, like a sturdy cushion that is not too soft or hard. When sitting up straight in a chair, you begin to experience lower back pain because of no support to your spine’s J curve. Keeping a pillow in that gap can help you maintain your natural J curve and reduce back pain. napEazy is the perfect support for this. You can use it in its closed form, as shown below, to support your back.
- Take frequent breaks, so you’re not sitting for long hours at a stretch. You can get up and walk or engage in some exercises to bring back movement.
- Exercises to increase blood circulation between breaks can prevent you from feeling stiffness.
Your Work From Home Ergonomics Can Improve With
Additionally, Dr. Sourabh Sane recommends a hard pillow since a soft one will cause you to sink into it and not provide adequate support. napEazy® is soft because of its dual-layer memory foam but has some definition because of its telescopic channel, providing the perfect back support.
Here are some benefits napEazy® provides as an ergonomic pillow.
- Its use as a back support pillow can help reduce back pain and improve your posture.
- You can use napEazy® to support your side while napping or sitting. If you are in the habit of leaning while working, use napEazy’s support to keep your spine straight.
- You can use napEazy® to support your elbows on either side while working on your laptop to bring your hands level with the computer.
- Unofficially, in some cases, it can be used as a stand for your laptop if you like sitting cross-legged. It brings your computer to your eye level and reducing strain.
- It’s important to remember that napEazy® is not the only solution to creating an ergonomic environment. It would help if you took breaks, exercise, and walk. Your work-from-home desk setup should support your body and health.
Here’s How You Can Improve Your Work From Home Ergonomics
Firstly, you need to find a suitable place to work from, not the bed or the sofa, but a desk and chair. Now you can turn it into an ergonomic environment where your health is protected.
1. Keep your laptop at eye level
There are handy laptop stands that can bring the screen level to your line of sight. Since it might be challenging to purchase a new desk altogether, this is a viable alternative. Keeping your screen at eye level is important because it prevents straining your neck by constantly looking down. You can even use a few books to raise the computer to eye level. You can also increase your chair’s height to sit level with your laptop. You can also open napEazy® and keep it on your lap to keep your wrists at a station.
2. Take breaks
Avoid sitting in a chair for long hours. It can cause your glute muscles to weaken and lead to high cholesterol, weight gain, and obesity. However, breaks can help you reduce strain on pressure areas like your feet, neck, and lower back. Remember to stay hydrated, and don’t skip lunch.
3. Walk often
Walking frequently between breaks every hour or half an hour will protect your muscles from deteriorating. As you work from home, you can use your break to do chores around the house. It’s also a good idea to get into a routine that allows you to exercise every day. Long walks in the evening or early morning can give your body the much-needed movement it needs.
4. Do ergonomic stretches
Watch this video from our resident ergonomist Dr. Deepankar and his exercise tips. You can do them as you sit in your chair.
Accordingly, we recommend that you combine all these tips to get the best results. You need to be continuously committed to your health.