With the threat and pandemic declared, the leading preventive measure taken is to limit social contact to slow the spread of the new COVID-19 virus. In order to achieve this, a so-called state of emergency has been introduced in many countries, imposing certain bans. In response to the imposed regulations, many employers have introduced a compulsory work-from-home or 'work from home' method of working.
As circumstances develop, it is clear that this "home office" will have a fairly significant duration. If, during this long period of isolation, you work in an environment that is uncomfortable and does not allow you to maintain good posture, the result at the end of the epidemic may involve pain and discomfort in your back, low back and neck.
We at Okto will give you a few tips on how to make your home workspace more ergonomic, thus reducing the strain in the areas we mentioned.
Designate one place in your home as the place where you will work. Don't be tempted to work from your bed or sofa, no matter how comfortable it looks the very position you take will increase the strain in your neck and lower back. It is best to use a computer desk (if you can) or a higher table.
If you use an ordinary chair, after a certain time it can become uncomfortable and make you take different unusual positions. You can put a cushion in place of the seat, thus increasing your comfort considerably.
In the sitting position, the spine normally has certain physiological curves. However, if you sit slouched in a chair, this curvature is flattened, putting additional strain on the structures in the lower back, which can lead to pronounced pain. It also changes the distribution of weight up the entire chain, which means that additional load falls in other parts of the body, such as the neck. You can maintain the normal curve of your lower back by sitting as far back in the chair seat as possible and placing a pillow or towel between it and you.
It's a rule of thumb that the top of your monitor should be at eye level so you don't have to stick your head and neck forward. We are aware that the majority of people working at home use a laptop to complete their work tasks. Laptops make the task of adjusting the screen height difficult because if it is placed at the required height, then accessing the keyboard is difficult. In these cases it is appropriate to use a wireless keyboard and mouse.
Even if you have taken the best position, if you sit like this for 8 hours without a break, you will certainly feel discomfort. You should change your position frequently during the working day.
So, for example, if you need to have a business conversation, you can safely use the headset and microphone and stand up, even the cost at home. Also while sitting you can do some sitting exercises, for example, moving your neck back and forth, side to side, stretching and flexing your legs, making slight curves with your body, etc.
People who work in an office take breaks during the day, at intervals, to grab a coffee, a bite to eat, or just take a walk. However, there is a tendency that when a person works from home and is out of that office work environment, they are more focused and take less time to rest.
It would be good to get some sort of regimen into your work day so you don't forget about the short breaks. You could set a timer to remind you every hour, then get up from your chair to walk to the terrace, stretch a bit, have a drink or just sit on the sofa for a few minutes.
