I used to check my mail and make bill payments in the home office. In this new paradigm, for a lot of us, it’s where we truly perform our duties. It’s just another day at the (home) office for others. Here are some fundamental home office ergonomics suggestions that make working from home more comfortable and productive, regardless of your categorization.
Select your location.In general, working from your kitchen table is far more convenient than sitting on a couch with your computer on your lap if you don’t have a dedicated home office with a standard desk.
Let’s begin at the bottom.The floor, a platform, or a stool should be where your feet are. It puts stress on your joints, particularly your knees, to prop your feet up with your legs outstretched. The large, temperamental sciatic nerve, which extends from your low back down your legs to your toes, is likewise stretched and irritated by this position.
Sit down.Your seat pan, which is where you place your fanny, should be sufficiently shallow to allow blood to flow from your feet to behind your knees. To help keep your low back muscles and spine relaxed, the seat pan should be angled 15 degrees forward rather than backward. If necessary, place firm cushions underneath and behind the behand.
Put your keyboards away and hand your papers to the class leader.Your shoulders and neck muscles are put under undue strain when you reach up or out to use your keyboard and mouse. This can result in headaches and, you guessed it, neck pain. Stress can be reduced by placing the keyboard and mouse in that 15-degree fall.
Keep an eye on your monitor.Directly in front of you should be your monitor. with your nose positioned in the center. If you have more than one monitor, place the one you use most frequently in front of you and the other one on the side that is not your dominant one.
Laptop DilemmaIt goes without saying that you cannot independently adjust your keyboard, mouse, and monitor on a laptop. Investing in a wireless full-size keyboard and mouse is a wise long-term move if you frequently work from home. You’re worth it, too!
Up, Down, Up, DownIt is possible to use any sitting workstation as a sit/stand station. Just get up every 20 minutes and take a moment to move and stretch. Keep in mind that your keyboard is now portable. If at all feasible, prop it up and take a break from sitting.
1. Get to your feet and raise and lower your legs as if you were walking in place.2. Spend 20 seconds staring at an object that is more than 20 feet away.3. Roll your shoulders up, back, and down and shake your hands, wrists, and elbows lightly.4. To straighten your posture and smile, take a deep breath and release it gradually.5. Take a moment to check if your favorite Netflix series has a new episode. (Selective)6. Take a seat with proper posture and a sense of refreshment. You’re prepared to resume your job!
Hall Chiropractic Center is owned by Dr. David Hall. Serving the people of Tega Cay and Fort Mill, Dr. Hall has more than 40 years of experience. Schedule a free online consultation right now!
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