The Ergonomics of Working from Home during Coronavirus

It’s suffice to say that the Covid-19 pandemic has changed not only the way we live, but also the way we work! While the world is doing its best to battle the pandemic, there is still some distance to cover before the battle is won. And till then, working from home seems to be a likely probability for many of us.

Yes, working from home has given us more time with our families, but at the same time, it has its fair share of side effect too. For one, working and living in the same environment has a probability of making us lazy with little focus on health. And one of the ways this laziness presents itself is through our posture. Leaning or laying back while working may feel momentarily comforting, but it has long lasting effects on your joints.

So, as you continue to work from home, make sure you follow just a few steps and stay clear of any back or body aches! All you need to do is…

Sit Right

• If you place your laptop/desktop on a table, make sure to keep some distance between you and the device. If you’re working on the bed or floor, ensure there’s enough knee clearance so that there’s adequate distance between you and the laptop screen. Make sure that the top of your laptop is level with your eye height.  
• If you are going to be in a sitting position for too long, try to maintain good posture. Make sure that the small of your back is supported. When it comes to shoulders, make sure they are not slouched or slumped and they are relaxed.

Take a Break

• It is necessary not to sit or stand in the same position for too long. Change your posture after regular time intervals and take mini-breaks in between work.
• Prolonged exposure to the screen may cause excessive strain on the eyes. Wash your eyes with cold water and close them for some time to enhance eye-relaxation in between work.
• Follow the 20-20-20 rule i.e., for every 20 minutes exposed to the laptop, spend 20 seconds looking at something else that is 20 feet away.

         Remake your Environment!

• If you can, get yourself a standard office chair. It helps to adjust the height as well as the distance between the screen and you. A useful hack is to place a cushion below yourself if an office chair is not available. Inconvenience in a sitting position may stimulate neck or spine discomfort.
• Working ergonomically also includes having meals on time. Working from home means easy to munch on snacks the whole day. There are no shackles of limited lunchtime. Make use of this- don’t miss meals and stay hydrated throughout the day.
• When it comes to lighting, natural light does wonder. Keep your set-up in front of the window and supplement with additional light if needed.
• Try to replicate your previous work-routine. If you used to take breaks during work, make sure you do so at home too.

Like they say, there’s no place like home! And when your home also becomes your office, the fine line between comfort and carelessness can get blurred. While obviously, it is important you devote work hours to work, make sure you don’t forget to take care of your body as well.

When it comes to your physical health, any outwardly signs of persistent pains or stresses may mean something else. If you feel such is the case with you, make sure to speak to your doctor ro get a health test done at one of our state of the art labs. Listen to what your body says and at such a perilous time, take care of it in the best way possible!