5 Simple Steps to working from home during COVID-19

20th May 2020 in Health, Ergonomics

For the majority of us, COVID-19 has changed the way we work. Working from home on our laptops has become the new norm and it means that we need to change the way we work.

Unfortunately, for many of us working from home will not include a workstation that is ergonomically setup and includes an adjustable monitor, separate keyboard and mouse, adjustable chair and a footrest.

working from home

Instead, we will be working at our dining room or kitchen table using a simple 4-legged chair, or on our bed, or lounging on the sofa….hardly an ergonomic office setup!

If you do not have a perfect home office setup, follow these 5 simple steps to improve the way you work at home. Using items around the house, you can quickly convert your workspace to create a healthier and better working environment.

  1. Find a flat work surface, whether this is your dining room table, kitchen table or even a portable table.
  2. Find a sturdy chair like a dining room chair. If you have an office chair, even better.
    *  Set the height of the chair so that when your wrists are resting on the table, the angle between your forearm and upper arm is at 90 degrees. If you need to increase the height of the chair, add a cushion or two.
    *  If you find your legs are dangling in the air, put a book or box under your feet for support. This is very important as your stability comes from your feet.
    *  If you need some support for your lower back, roll up a towel or use a cushion and place it in the lumbar area or “small” of your back.
  3. Set the height of the monitor. For the best posture you should be sitting upright and to do so, you will need to raise your laptop. Take some books, shoe box, whatever you have that is sturdy and put your laptop on top of it.
    *  The ideal height is when your eyes are just below the top of the monitor.
    *  As a rule of thumb, your monitor should be about an arm’s length away.
  4. Next you will need a wireless or plug-in keyboard and mouse. Your keyboard and mouse are game changers and are readily available. Remember, the goal is to avoid hunching when working.
  5. Lastly and most importantly, get up and move around at least every 45 minutes.

Watch our short video to find out how!

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