In this period of pandemic, many businesses are encouraging their team to use smart working. We know we spend many hours sitting on a chair, looking into the screen and may be at the end of the day we feel that our back hurts, have weary eyes and our muscles tends to be tight.
There are some aspects that are individual, but there are some that you can’t ignore. Among these is ergonomics.
We must preserve our health, and any movement – or lack of movement – repeated for many consecutive hours, for prolonged periods of time, has effects on our bodies.
By the way, many of us spend several hours sitting during the day: posture is key.
This is the correct way in which you should place the body in relation to the desk :
Photo by: smow.com
- the screen must should be at eyes level (this also applies even if you work standing up);
- the back should completely against the backrest;
- the relationship between the height of the table and your chair must be such that, when resting your arms on the table, no tensions of any kind is created. Here are some remedies:
- If you don’t have the ability or prefer not to install a fixed screen, you can use a laptop stand.
It can be a small table like this one, to rest on your desk (you can also try to work while standing), adjustable in height and tilt.
If you habitually work from the same place, the ideal is to have a fixed and wide screen.
This is not only for a matter of posture but also for easily working: a larger desktop allows you to have a great information at your fingertips. If you also have a laptop, you can connect them together by creating an extended desktop, ideal for those who use several tools at once.
- If you don’t have the ability or prefer not to install a fixed screen, you can use a laptop stand.
It can be a small table like this one, to rest on your desk (you can also try to work while standing), adjustable in height and tilt.
Or a stand like this,which many of the Family have already tried and which they now consider indispensable. It is small, allows you to adjust the tilt, and is very convenient to take with you because it folds up.
- Wrist rest for mouse and keyboard.
If you spend several hours each day typing – or fiddling with your mouse – it won’t be long before you feel the effects of holding this position.
Using pads like these make the work more comfortable, preventing damage in the future. - Ergonomic mouse and keyboard.
It depends on how much you use them, but they are the best choice even if you usually use a laptop.
In this case, in fact, you can only use your computer as a monitor (raising it to the height of your eyes with a stand) and then connect the mouse and keyboard. You’ll notice the difference right away.
This, for example, connects via Bluetooth, and is compatible with Mac OS, Android, and Windows.
- the right ergonomic chair.
This is one of the choices that will have the greatest impact your well-being.
You can find some online or go to the stores where advice is offered: there are chairs designed according to the amount of hours we spend sitting , others that should be tried precisely to test both the seat and the height of the backrest.
Alternatively, you can try using an ergonomic cushion– the effect isn’t the same, but it’s ideal if you don’t have your own fixed space and/or travel often.
There are the ones for the seat and for the lumbar support .
- the desk.
We don’t suggest changing your table or desks, but make sure your chair is at the right height relative to the table.
If your chair is not height adjustable and you don’t want to buy an ergonomic one, switch chairs and find one that’s higher or lower, so your arms are at the same height as your desk.
- Smartphone stand.
If you use your phone a lot – because you may need it for work – consider using a stand like this one.
It is essential to avoid the so-called “smartphone neck” syndrome – or tech-neck syndrome: inflammation in the cervical spine, fatigue of neck muscles, back pain and subsequent headaches, shoulder and arm pain (and event breathing problems). Carpal tunnel syndrome is also a posture-related disorder.
Pay attention also to how you use your phone: repeatedly typing with your thumbs causes increased activity and muscle tension.
- blue light goggles.
Still not enough is said about because there’s not enough data to demonstrate the damage resulting from exposure to blue light.
However, two consequences are already certain: eyestrain (which often leads to headaches and dry eyes) and alteration of the circadian rhythm – the fundamental sleep-wake alternation that we investigated in the Insight dedicated to sleep.
On Nowave you can configure the model of glasses you prefer, even making them photochromic. And thanks to the virtual trial (an example of phygital), you can also see how they fit.
Thank you for arriving until the end. I hope these tips will help you to have a better posture and comfortable position to enhance your working performance.
Take care
Gukson Capone