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Working from home works very well for some people, for others it’s more complicated and poses new challenges. If, like many others, you have recently found yourself working from home due to the COVID-19 outbreak, take a few moments to read through the following tips;
1. DESIGNATE YOUR WORKING FROM HOME SPACE
Where you set up your home office needs thought. Find a quiet space, with good lighting. Be aware of glare, check this before you switch on your screen. Above all else, designate a space which is distraction-free.
2. THINK ABOUT YOUR CHAIR
Use a chair which gives you good back support. The backrest needs to be firm and upright. Avoid sitting on soft surfaces such as an upholstered bed or sofa. At home, a dining room chair can be a good alternative if you do not have a suitable office chair. While sitting, your feet need to be flat on the floor. Use a temporary foot rest e.g. a stack of books, if your feet are not comfortably on the floor. Keep your knees at a 90-degree bend and in line with your hips.
3.POSITION YOUR KEYBOARD AND MOUSE CORRECTLY
Keep them close – shoulders relaxed and elbows by your sides. Bend you elbows at a 90-degrees angle and keep wrists straight. In this position, your hands should be just over your keyboard. Position everything so that you don’t have to reach or stretch.
4. PLACE YOUR SCREEN CORRECTLY
Your screen should not be too far away or too close to you, keep the screen one arm’s length away from you. When you look straight ahead with your neck relaxed, your focus should be comfortably on the top one- third of your screen. If using a laptop, use a laptop riser and external keyboard and mouse. Create a temporary laptop riser with books or a box if needed. Work from one screen only if possible.
5. MOVE AROUND WHEN WORKING FROM HOME
Make sure you move, at least every 45 minutes. Our bodies are not designed to stay static in any posture for long periods and the importance of movement should not be underestimated. If you are able to go outside and maintain distance from others, why not go out intermittently throughout the day, even just for a moment.
ERGONOMICS SUPPORT FOR YOUR COMPANY
To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work at info@fitforworksg.com to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.
This article does not constitute legal advice.
The opinions expressed in the column above represent the author’s own.
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FURTHER READING: Are you sitting at your desk correctly?
Article syndicated with permission from https://www.fitforworksg.com/working-from-home-five-easy-tips/
Fitforwork is a business in Singapore that focuses on the comfort of its clients. They use two most commonly used phrases; “Prevention is key and ‘” One size DOES NOT fit all. They believe that we are all different shapes and sizes, we have different work roles and demands, no two personal and professional situations are the same, therefore every workstation setup is unique to the individual and we must fit the work to the worker.
Their objective is to understand physical capabilities and work demands to reduce risk within the workplace, increase productivity and overall comfort and worker satisfaction. Their mission is to tell as many people as possible that the commonly felt neck pain, shoulder pain, back pain frequently experienced by office workers is not normal and that very some small changes can have a huge impact in reducing or eliminating these pains entirely.
