Ergonomics guidelines for your home office
- 14 Aug, 2020
Faced with the unprecedented COVID-19 outbreak, many people are now being asked to work from home, including those who are used to working from home and have their own specific working space at home, as well as those who have never worked from home and they also don’t have their home office.
Now it is the right time to examine the ergonomic principles that can be used to ensure that employees can work safely and efficiently from home and avoid the neck pain or backache caused by the poor working conditions. No one wants to see a doctor for musculoskeletal diseases that could have been prevented by implementing the following guidelines.
1, choose the right home office space.
If i don't have a specific home office, how do I choose the best office space at home? Please consider choosing a table or flat surface that is 27 to 29 inches high, and you would feel uncomfortable with your neck and shoulders if it is higher. If you need to take care of your children while working from home, try to set a schedule for them, or let your children to watch movies or TV during your most efficient or critical work/meeting hours so that they don't affect your work.
- Pick the most comfortablechair.
A fully adjustable office chair that can fit your body and movement would be your best option. If you don't have an adjustable office chair at home, look at the kitchen or dining room and pick one chair that can provide back support. Make sure that when you're sitting straight , the backrest can support your upper body. The most ideal seat height is that when you sit down, your elbow could be as high as your desk. If the table is still slightly above the elbow, tilt the keyboard slightly to straighten your wrist.
- Use the foot pad.
When you sit down, see if your thighs are parallel to the floor and if your feet are flat on the ground. If you're of a medium build or shorter, consider using a foot pad, or use a stack of copy paper or a large paperback book instead.
- 4. Walk around.
Make sure you stretch your body and walk around every 30 to 60 minutes of work from your desk. The more comfortable the workstation setting, the more you should stand up and change your posture. Consider standing up and walking around during a conference call. You can also place your laptop on the kitchen table or filing cabinet to create a temporary stand-up workstation. You can even reverse the baking tray or chopping board to increase the height of your computer.
5, Keep mental health.
Working from home can feel isolated, especially if you're used to an office surrounded by colleagues. Instead of sending lots of e-mails, you might want to talk to colleagues over the phone to discuss complex issues, or consider using videoconferencing. Finally, don't forget to go out for a walk every day to breathe some fresh air.
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