2020 ushered in plenty of changes that many referred to as the “new normal.” One of the most significant changes concerned the workplace. Because of guidelines from the Centers for Disease Control and Prevention (CDC), many employers switched from onsite work to remote work. As we move through 2021, remote work has remained a part of many workplaces.
Outside of health and safety, working from home provides professionals with the flexibility to attend meetings virtually and work on projects any time during the day. Perhaps the greatest benefit of remote working is allowing professionals to have more family time by avoiding commute time.
For all the good things remote work accomplishes, one health issue never left the workplace: ergonomics. The way we sit, the way we type, and the way we read computer screens can have an adverse impact on our health.
Let’s review six ergonomic tips for working from home.
Tip #1: Create an Office
Working from home is not about lying on the couch to attend a Zoom meeting. You need to create a home office where you complete the vast majority of your workload. Set up a computer monitor, along with a mouse and keyboard that remain in the home office permanently. Your eyes should be level with the top of the monitor to prevent eye fatigue. To prevent contact stress for your wrists, elbows, and forearms, place a large pad under your mouse and keep the keyboard positioned as close to the mouse as possible. Washcloths also make for soft landing spots for your arms and hands.
Tip #2: No Hunching Allowed
“Sit up straight.” Maybe it is not said as much today as it was said 20 years ago, but the admonishment is still relevant for preventing back pain. Hunching over something places extra stress on the neck and back. When the time comes to use a laptop, make sure to use it on the same desk that sits in your home office. Typing on a laptop while sitting on the couch is a recipe for lower back pain and aches. One of the most effective ways to encourage proper ergonomic techniques is to reset your body in a chair, your arms on a desk, and your eyes looking at a computer monitor.
Tip #3: Take Breaks
One of the benefits of working from home is you have much more flexibility in deciding how to spend your time. This means you do not have to take breaks at specified times.
Tip #4: Make One of the Breaks Exercise Time
No, we’re not suggesting that you have to lift weights at a local gym, although that can help build and retain muscle in the arms and legs. Just a half-hour of aerobic exercise can do wonders for your body. Not only will your arms, legs, and back thank you, so will your brain. Exercise is great for the brain, which after all is the epicenter of all the things you do ergonomically correct.
Tip #5: Sit in an Adjustable Office Chair
Not just any adjustable office chair, but one that provides solid back support. Your elbows should be at a 90-degree angle to keep the wrists straight. If needed, add pillows on the back and on the seat for additional support. Make sure your arms rest naturally on the armrest to prevent contact stress. Your feet should be flat on the floor and not dangling above it.
Tip #6: Pay Attention to Your Eyes
You might not have heard about the 20/20/20 rule, but you should if you want to work from home in an ergonomically correct position. The 20/20/20 rule refers to the time you spend looking at a monitor and the time you spend looking away from it. After every 20 minutes pass of you looking at a computer screen, spend 20 seconds looking at something else that is located at least 20 feet away. This tip should reduce the strain placed on both eyes.
Bonus Tip: Stay Rested and Nourished
When do we make the most mistakes at work? The answer is when we are tired and/or thirsty and hungry. If you start to feel tired, you might start to move your body into ergonomically unfriendly positions. The same principle applies to hearing your stomach growl or feeling dryness in your mouth.
Stay rested and nourished to ensure you work in an ergonomically proper position.
There for You: Acadia Insurance
At Acadia, we’re all about helping businesses throughout the Northeast thrive. Our mission is to provide superior service and product as close to our customers as possible, providing them with the backing they need to proceed with confidence.
We understand what you want most from your insurance is security and peace of mind. That means knowing you are backed by an insurance company who will support you every step of the way to help you protect your business.
With Acadia, not only can you get coverage tailored to your needs, but you will also receive support from dedicated claims professionals to guide you through the claim process in the event of a loss. That way, you know exactly what to expect. Knowing your claims professional by name and a hand shake – that’s “Closer Coverage”. Get to know more about how we work and find an agent near you.
Acadia Insurance is pleased to share this material with its customers. Please note, however, that nothing in this document should be construed as legal advice or the provision of professional consulting services. This material is for general informational purposes only, and while reasonable care has been utilized in compiling this information, no warranty or representation is made as to accuracy or completeness.
