Who has never dreamed of working remotely, being free to choose where to work, not caring if you have ironed clothes to go out the next day to work? Formerly this dream would only be possible if the person embarks on it.
But what we should be aware of when doing remote work is our posture and the possible orthopedic diseases that the lack of attention to the workplace can cause us. Usually, the upper limbs, neck, head, and spine are the most affected places. Neck pain is the predominant complaint.
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Do You Experience Neck and Shoulder Pain While Working With Computers: Computer & Neck Pain What is Tech Neck? Tech Neck A Rising Health ConcernIt is very common for those who work at home to choose to sit on the sofa, lie on the bed or choose positions that they deem more comfortable when starting to perform daily functions, and logically these are not good options when it comes to posture.
What Is Good Posture For Working At Home?
You could certainly make a pretty broad conception of what posture is. But in fact, it's not as simple as that.
To put it another way, think of your posture as a window into your spine. It serves as a gauge of your body's central spinal column's equilibrium.
Your spine should be perfectly upright when viewed from the front. From the side, your spine should have three smooth, natural bends that support the weight of your head and body.
Head rests on top of your spine, which houses the spinal cord, a critical nerve pathway extending from your brain that serves as an intelligence line for your entire body in this symmetrical, balanced position. This cord's operation is essential for optimum health, vitality, and performance.
Correct posture systematizes muscles and joints. Thus, the body as a whole - including the organs - works properly.
Sitting correctly helps digestion, breathing, evacuation, joints, and ligaments. But if you "arch" your back when you sit down, the organs in the abdominal area are compressed and require the heart and lungs to work harder.
Essential Tips To Improve Your Posture At Your Home Office
Small changes or habits, which we will explain later, would avoid some orthopedic problems.
If you're reading this article while sitting down, probably your posture is not where it should be, and you might not even be aware of it. Poor posture affects people from all areas of life.
Everyone, regardless of age, should be aware of their posture. It should never be overlooked from birth to death because it is considered one of the most crucial aspects of a healthy life.
The most important thing is to feel and perceive your body, understand if the environment is favorable for your comfort and change your posture whenever possible during work.
Knowing and understanding your limits is fundamental. Along with that, we recommend taking breaks and maintaining regular physical activity. Besides, it is necessary to seek improvements in the workplace, as well as seek time organization.
Chair Posture
Avoid load on the spine. Sit on the palms of your hands and try to feel the two hardest points. When finding them, one should put weight on them and avoid slipping in the chair. "By sitting on your sitting bones, you transfer all your body's load to your hips, protecting your spine."
Another fundamental tip is to support the entire spine on the back of chair. If a professional projects their neck forward or down to be able to read, the posture is wrong.
Also, your elbows should be between 90 and 110 degrees when using the keyboard and mouse.
And for those shorter than 1.75m, foot support is required, thus preventing the legs from being compressed.
Use the functions of your office chair while you're seated in it. Arrange your hips, shoulders, and ears with a vertical line as you sit up straight. Even a comfortable position of prolonged sitting might become tiring.
You can reduce the strain on your back muscles by alternating between sitting back against the support of the office chair and shifting forward to the edge of the seat with a straight back.
Additionally, supportive ergonomic "props" can ease the pressure and strain on the spine. Office chairs that are ergonomic or have adjustable back supports are excellent.
Some seats are too hard, and sitting all day can damage your buttock muscles. If this happens to you, put a cushion on your chair for more comfort.
Keep The Computer Screen At Your Eye Level
Computer screen must be positioned between 45 to 70 centimeters from your eyes.
Adjust your height, and have the top of the monitor aligned horizontally with your eyes. Watch not to tilt your head down. In the case of a notebook or tablet, adaptations are needed if used for a long time.
If you don't have an ergonomic laptop stand or your computer screen isn't at the right height, use books to bring the screen to the proper elevation.
Computer Desk
Much is said about chairs and adjustments when sitting down. But a computer desk also matters a lot. In addition, its dimensions must be suitable for the work process. In addition, the equipment used in the task must be observed and adapted to the scope of work. So, avoid rotating your body to reach for objects all the time.
Another observation is the space for the lower limbs. For professionals with a height above average, the table must meet their needs or even have a table with height adjustment.
Another essential point is about table edges. It should be orbicular. If not, use something soft under your wrist. That reduced the compression of muscles and vessels, avoiding discomforts such as hand weakness, pain, and tingling.
Table covering must be opaque to avoid reflections and overshadowing ambient lighting.
Do Stretching Exercises
It is primary to schedule some breaks to do stretching exercises. Stretch your arms and legs with simple exercises to activate blood circulation.
According to experts, the ideal is to stretch for five minutes at work. So, get up, drink water, do stretching, rub your eyes, and look at the horizon. It's a micro break necessary for your body.
Every 20 minutes, it is recommended to take a break, stand up and stretch to relax the muscles in your back, shoulders, neck, arms, and hands.
Want a sharp end? Repetitive movements can cause muscle pain or even tendonitis.
Rotate your wrists outward and open and close your fingers to help relax your hands.
Conclusions
Improving how we use our bodies is essential, considering that pain is a leading reason for medical consultations, and most of these pains are connected to muscles and joints. Our tissues endure stress and eventually suffer when we move these parts.
Navigating this topic can be tricky, yet following our straightforward guidance can help you avoid falling into the trap of poor posture at work. Remembering all of this is challenging, especially when we have a lot of work to be done. But great news is that BLiiNK can help you schedule your workday and help you be more active via its smart and action-based notification system. Give it a try for free here and check the impact in a few days.