Work From Home: Ergonomic Tips

It would not be an overstatement to say that the year 2020 has
rebooted many of our belief systems, day to day operating
mannerisms and our lifestyles.


Initially as a precautionary measure, then as a new learning curve,
thereafter as a new good habit which we all embraced; and finally
as a contributor to our overall productivity – WFH is now a part of
our lives and in all likelihood here to stay, as a positive lifestyle
change.

Girl working from home

Importance of Ergonomics when working from home

Every change comes with some pain and disruption. While making the change of working from our plush offices hasn’t been easy, sustaining this change would equally require a conscious level of preparation.

 

Even during ordinary circumstances, we all have thrived to keep an optimal work-life balance. Our work stations are typically built with attention to basic ergonomics. Yet it is not uncommon for us to encounter physical strain as a result of our daily grind.

 

To superimpose this scenario into the comforts of our home is taking this equation to an unprecedented level. Firstly, our homes haven’t been built (rightly so) to function like an office. Secondly, the make shift arrangements and/or semi-permanent modifications at home, tend to amplify the magnitude of an already exiting lifestyle problem.

 

These lifestyle problems could take the form of headache, neck pain, knee/joint/wrist pains and could progressively leap to spine related issues and overall deterioration of the physical well being of an otherwise efficient and intelligent professional.

The irony is that these problems emerge so habitually in our ordinary course of life, that whether it is our slouched postures, prolonged hours of sitting, improper lighting or even lack of activity – these tend to go unnoticed until we are alarmed by a bout of pain.

How to create a comfortable work from home environment?

Here is a list of lifestyle suggestions which could help you in improving your quality of work from home profile.

  1. 90 degree angle of elbow to the work station
  2. Lumbar support – try towel roll (refer email) to replicate lumbar support of office chairs
  3. Feet well rested, flat on the floor to promote blood circulation in legs and to reduce back strain
  4. Screen position: At/ slightly lower than eye level; lower screen in case of bifocals/ trifocals
  5. Soft towel placed under wrists- provide extra cushion avoiding wrist pain
  6. Hydration, stretching in intervals – improves blood flows and productivity
  7. Frequent breaks every 30-40 mins

What are the habits to prevent physical strain when working from home?

  1. Shrugging of shoulders – potentially leading to neck and
    shoulder pain
  2. Slouched sitting while working for prolonged hours-
    obliterates S- shape of spine
  3. Inappropriate chair height – use of pillow or footstool for
    height adjustments
  4. Inappropriate position of screen- tilting of head for viewing
  5. Non-neutral position of elbow, shoulders and wrist while
    working
  6. Inactivity and ignoring physical strain
  7. Underestimating simple home improvement measures
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Physiotherapist: Musculoskeletal

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