Now is the time in 2020 where you are spending most of your time at home, and it’s already been more than 10 months since the pandemic hit us severely.
There’s no other alternative except to stay home and do our jobs, take care of a home, family and practice the three Ws. (Wash hands, watch social distance and wear a mask)
Though work from home opportunity comes as a new wave where rushing to the office is no longer a routine and initially that was kind of welcome change.
You set new rules for yourself, get a desk, set your pc or laptop, and set timings to work online.
Go on zoom, Facebook messenger or WhatsApp, or cloud platform and start working, attend meetings with your boss, and do your job, similar to how you worked from your office earlier.
88% of companies have encouraged employees to work from home as a result of the pandemic. Nearly 97% of organizations have canceled their travel plans. Now 1 in 6 U.S. workers, that is nearly 26 million people or more are working from home and in the near future, it is expected to grow to a greater number.
This is truth be told an inviting advancement that is permitting the labor force to utilize innovation from home and convey work. This is the place where we can bless and pass on our gratefulness for innovation.
Having said that, the new work from home brought new prosperity challenges and one of that is back anguish.
Whether a tiny apartment or a house, accommodating space for your work becomes a necessity as a part of your daily chore. Sometimes, you may even find your kitchen countertop, lounge chair, or bed as your workplace. Here comes a challenge and that is a healthy posture.
You may encounter neck pain, cramps, cracking shoulders, bad back, and other mild body aches sometimes.
What would you do at that time?
How to get rid of these in the normal process of our routine?
Here, there are finely themed 10 good tips that you can practice to stay safe from back pain and stay refreshed.
For a short period of time, it may be okay, you need not worry and if it is for months, just like in this pandemic, remote work can in fact present to you a significant medical problem of back torment and you start to understand that it might turn into an ongoing agony. This is the most common thought process for millions of workers.
By following these tips, you can safeguard your health and enjoy your work on a daily basis and take a quick short break in between to resume your work from home tasks.
1.Sit straight to view your system screen
Place your laptop or desktop at a comfortable height and be seated in a well-positioned chair and sit straight. Place your keyboard and mouse to your front ensuring that your neck is facing your screen. If you are working on a laptop, support your back to rest your hands, arms, and posture of the seat in a straight angle, so that you do not hurt your back.
Avoid eye strain
Avoid facing a window as you would be staring at the light and it is possible that glare on the screen would cause eye strain. Close the windows, shades, or drapes and keep off from a glass table.
Put your neck straight to handle paper documents
Use a paper holder or if you are using an iPad, place it on a stand to read the docs. Never read from an iPad or papers that are flat on your table or your head will have to move constantly.
Comfortable height for your keyboard and mouse or touchpad
If you are using a laptop at a good height, use a separate keyboard and mouse. Ensure that you can use the keyboard and mouse with your forearms and hands level straight, ensuring that your arm is close to the side of your body while you use the mouse.
The purpose here is - avoid too much stretching or bending or turning frequently that causes strain to your neck thereby developing a backache.
Avoid using a soft wrist rest
Although it may appear that you are receiving good support, any compression beneath your wrist can increase the risk of carpal tunnel syndrome.
The interchange between typing/mousing and using voice input
While voice recognition is greatly in use and good for most text and emails, it allows your arms, wrists, and hands time to rest.
Sit back in your chair
Avoid hunch forward in your chair and don’t try to sit upright. The best-loosened-up act is the point at which your lower backbends in toward your tummy and it squeezes the intervertebral circles around there.
When you lean forward, the lumbar spine bends out and that puts a lot of pressure on the discs.
Make sure you can sit back in your chair so some part of your bodyweight gets the support by the chair back and sit close enough to comfortably reach your keyboard and mouse.
if your chair does not offer good lower-back support, use a cushion or rolled-up towel behind your lower back.
Rest your feet flat either on the floor or foot support while sitting
If your feet do not reach the floor, use a cushion or footrest. Be seated comfortably. Any pressure on the thighs restricts blood flow to your lower legs and feet increases your risk of deep vein thrombosis.
Avoid too much work sitting on the bed
The bed appears attractive to work, experts say that it is not recommended. You may have to hunch over to view your screen and this causes a direct backache. Some of the common postures are that you sit on the bed legs crossed or extended horizontally, supporting your laptop. On the off chance that a bed is the main alternative you have, place a pad despite your good faith to lean against the headboard and put your PC on a pad in your lap. Another alternative is to get a low table for the laptop that can go over your legs so you can type at a comfortable height without straining your neck.
You can stand to take calls for a while or stand, stretch and move around every 20 or 30 minutes to relax muscles.
You can also take a walk to make a cup of tea or coffee or have a glass of water. But avoid working for hours while standing on your feet. It drains your energy levels.
Conclusion
Following these tips for your SOHO (Small office - Home office) and you’ll do great. Move around a little bit before you get back to your chair.
- Avoid too much standing for computer work
Standing work areas require long-standing and here and there it might show up as a superior choice to stay away from spinal pain. But it requires more energy than sitting and also puts a high strain on the circulatory system, legs, and feet.
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