Are you encountering any physical strains while working from home?

If yes, most probably, you miss your ideal ergonomic situation at your workspace. But, you can surely have similar comfort accessible at home just by making simple adjustments. As the spread of Coronavirus has suddenly forced us to remote working, setting up a personal workstation at home was probably out of our priorities list.

You don’t need a dedicated space to work from home (If you have one, that’s great). You can easily set it up with the furniture you have at home. Now, we have some time to work on staying fit throughout this quarantine diligently.

The ergonomic urges to create a healthy and productive environment while we all work from home. Even we find our couches and kitchen tables comfortable for some time, spending long working hours can cause physical strains and also leads to stress. Your workspace profoundly influences the pressure on your body, mental stress, and productivity.

In this article, I will discuss implementing ergonomics in your workspace and how you can upgrade your work from home for comfort, productivity, and overall health.

1. Set Up a Desk

A desk in the average size of 29 inches is pretty high for most. It is likely to cause risk for upper back, neck, and shoulder discomfort. A standard desk below the neutral elbow height can be used. If the desk is too high, you can switch between sitting and standing throughout your workday. Make sure that while you sit, your spine is straight, knees, and elbows bent at a more or less 90-degree angle. It is said to be the best position for working. Make the desk look pleasant for you so that you can start each day with a fresh mind.

2. Chair for comfort

In most cases, there are no ergonomic chairs with Lumbar support or multi tilt functions at home. Uncomfortable chairs can make you distracting instead of focusing on the work. You can either get another comfortable chair around or stand more. Use chairs with backrest, which offers full support to your lower back.

If the table is too high, raise the chair and try to recline by 10-15 degrees. Use rolled towels for lumbar support. If you are already struggling with lower back pain, rest on the back of the pelvis to increase comfort. Change your posture often. Keep your arms relaxed at your sides. You can also use a thin pillow underneath the seat to make your chair more comfortable.

#ergonomic #work from home