While some are ‘Well-travelled’ when it comes to working from home, many of us have just been thrown into it as a result of lock-down. Areas in our homes that were previously kitchen tables, play rooms, or bedrooms, have now become our home office, but they weren’t originally built for this purpose. As a result, many people are complaining of sore necks and backs from long days of sitting and staring into their computers, and attending to countless online meetings.
Prolonged, static or awkward postures and repetitive movements can be a contributing factor to developing occupation-related musculoskeletal disorders. So the set-up of your pop-up home office can play a crucial part in preventing these aches and pains. The following blog will seek to provide some basic ergonomic principles that you can apply to your current work space during lock-down, or for those who work from home on a more permanent basis.
It should go without saying, but please avoid the temptation of using your couch or bed to do your work! These items of furniture were not built for that purpose, they will not give you the postural set up you require for working long hours, and could lead to a lot of strain and discomfort in the long run, even if it seems comfortable at first.
It's also helpful to keep these areas separate from your work time for other reasons - it will help your mind make the distinction between work time and relaxation time. (Think of it as work and sleep hygeine).
The Basics:
· Focus on the task: Work out what the main activities in your job are. Example: working on the computer/similar device, answering the phone, taking online meetings, referring to books.
· Identify at what tools you need for the tasks of your job, for example computer/laptop, printer, reference books, phone, etc. and keep them all in the same space if possible, so that you can work more efficiently.
· Look at your workspace: Now that you have thought about what the main activities and tools are for you to do your job at home, think of the most efficient way in which to structure your workspace so that you can work efficiently. Put things that are used regularly in easy to reach places, and think about how accessing the phone, printer, computer may affect your posture. Avoid putting objects in places that are going to cause strain, remembering that these will likely become repetitive tasks.
· Look at your environment: Make sure you have sufficient light in the area where you are working so that you are not straining to see, and as far as you can help it, try to minimize distractions and noise (I do realize this may prove difficult with family homes and shared working spaces!) Make sure there is sufficient ventilation in the room and you have fresh air circulating through your space (open a window). Try and achieve a comfortable temperature that you can work in (if you can’t control the temperature in your home with fans, heating or aircon, consider dressing warmly in cold weather, or wearing cooler, more breathable clothing in warmer weather.
General Guidelines for Sitting Work:
- Your office chair is worth focusing on. If your chair height is adjustable, adjust your chair to the height that allows your forearms to rest comfortably on the desk – the height of the desk should not cause your shoulders to hitch up or become elevated, as this could cause strain and tension. Forearms should be parallel with the floor. Make sure that your lower back is supported (by chair or using a cushion insert), and that the area between your shoulder blades is neutral, and not hunched forward in the chair.
- Look at your head and neck position: your head should be upright in line with your shoulders and hips if you look at your profile. Angle your computer so that your screen is at eye level to prevent your neck from ‘poking’.
- Your feet should be supported. A foot rest can be a good option if you find your feet are ‘dangling’ once you’ve adjusted your chair to the correct desk height. Be creative and find things in your home that can function as a foot rest if you don’t have one.
- If your chair is not adjustable and your desk is too low, consider raising the height of the desk with phone books or bricks. If you familiarize yourself with how your posture should ideally be whilst sitting, you can be creative in finding ways of problem solving things that lead to an awkward posture.
Remember, static or prolonged postures can lead to stress and tension on bodily structures, so set reminders on your phone to get up, walk around the house, and do some stretches.
Exercise!
Your body needs to move in order to continue to function optimally. Set time aside to exercise at least 2,5 - 5 hours per week of moderate intensity. This could amount to 30 minutes of exercise, 5 times a week.
Be creative in how you work out during lock down – involve the kids in your work out - playing ball games, blowing and chasing bubbles, march on the spot, skipping, star jumps, standing on one leg, etc. Core-strengthening exercises can be beneficial in strengthening your back muscles to protect your spine. Your back works hard staying upright all day. If you are already seeing a physiotherapist, consider looking into whether they offer online exercise classes via a platform that you can join. There is a standing Pilates home work-out in the 'Videos' section www.hayleygallagherphysio.info (always consult a health professional prior to exercising, and take heed of the disclaimer information)
Applying basic ergonomic principles to your home work station can play a major role in the prevention of injuries and discomfort, and can enhance work productivity.
The contents of this blog are for informational purposes only, and should not be made use of as a substitute for professional medical or health advice, diagnosis or treatment.
References:
Yang, Y.J (2019). An Overview of Current Physical Activity Recommendations in Primary Care. Korean J. Fam Med. 2019 May; 40(3): 135–142.
Bridger, R.S. (1995) Introduction to ergonomics. New York: McGraw-Hill, Inc.
Sanders MJ (2004). Ergonomics and the Management of Musculoskeletal Disorders. Butterworth-Heinemann: St Louis.
Rice, V.J.B (2008). Ergonomics and Therapy, in Jacobs Karen, “Ergonomics for Therapists”, Elsevier:St Louis, Missouri.
Comments