Teleworking has certain advantages, but also disadvantages. On the plus side, we save precious time period and let’s face it, it is a little joy that we do not need to take forever to urge ready within the morning: alittle duvet and our favourite soft laundry. Hop, get to work! However, because the days pass , people that telecommute can start to develop bad posture habits, and pain can start quickly.
So how does one maintain good posture while performing from home without having a standard workstation? Fortunately, there are a couple of tips for organizing smartly, so you’ll stay productive without hurting yourself.
Why is posture important?
• The alignment of the vertebrae
• You reduce the pressure on the structures of the rear (discs, ligaments and muscles)
• You reduce your risk of injury
• you employ less energy
The benefits of excellent posture are numerous, both for our attention, our productivity and for our health generally .
Beware of a sedentary lifestyle
Avoid being immobilized for too long a period of your time . confirm you rise up regularly, so you’ll take 30-second to 2-minute micropauses. Florence Gravel Lemieux, occupational therapist at Activcoop, recommends doing it every half-hour . We take the chance to try to to some stretching, to drink some water, attend the toilet or say hello to your cat! this may confirm you do not stay sedentary for hours on end, and your body will many thanks for it.
There also are applications (in English) to assist you manage your breaks to assist you regenerate your body and brain. These tools will offer you a reminder within the event that you simply don’t see the time passing, while you’re absorbed in your work.
How to optimize your posture?
When it involves your sitting posture when performing at the pc , here are some guidelines recommended by Florence Gravel Lemieux.
While it’s not always easy to figure from home without custom-fitted work equipment, the subsequent rules are generally recommended for everyone:
Your feet should rest on the bottom . you’ll use a footrest.
When sitting down, pull out your buttocks and sit down on the rear of the chair. Rest your buttocks on the rear of the chair, the lumbar curve supported. you’ll use a lumbar roller or a folded towel.
Your thighs should be parallel to the ground .
There should be an area (the width of a hand) between the crook of your knee and therefore the seat.
The armrests should be adjusted to the peak of the elbows and permit you to rest them. they ought to not prevent you from approaching your desk.
The desk should be at elbow height, with the keyboard and mouse as on the brink of you as possible. Keep the equipment you employ frequently within easy reach.
Your display screen should be positioned in order that the highest of the screen is at eye level, together with your neck and head aligned with the remainder of your body.
Whether it’s to possess a more energetic mind, to avoid stiffness or for your general health, it’s important to regulate your posture during your days reception . Because health and safety is vital , even when working remotely.
Ergonomics guide: paperwork , guide to the prevention of musculoskeletal injuries, January 2010.