The COVID-19 Outbreak has imposed many unexpected challenges in different areas of our life. One of these challenges is the condition of executing our job remotely from home where conditions sometimes are not favorable due to the presence of diverse factors potentially affecting our health. One of these factors can be the limitations to have a proper workstation while executing our activities. This situation can easily lead to health problems considering the period of doing our job in an awkward position.
The following symptoms could be present while working long periods at home:
- Muscular Discomfort– pain,
- Aching,
- Numbness,
- Stiffness
- Loss of coordination,
- Dizziness,
- Nausea
- Eye Strain- headaches,
Here are some aspects to take into consideration while working from home:
- Designate a space that allows you to establish some boundaries between you and other members of the family. Even in a very small apartment, always is possible to identify the space to help you execute your activities in total engagement and productivity.
- Chair Configuration — The seat pan should leave roughly a 2–3 finger space between the end of the seat and the back of your legs. The chair should be at a height that allows you to place your feet flat on the floor with your thighs perpendicular to your lower legs. The lumbar support on the chair should contour and rest against the small of your back.
- Ensure proper configuration of the monitor — The monitor should be arm’s length away from you while seated and the toolbar at the top of the screen should fall just below eye level, this allows you to view the screen without causing neck strain from repetitive moving.
- Ensure proper Keyboard and Mouse Configuration — The keyboard should be set to a height so your forearms are parallel to the floor and make a 90° to 110° angle with the upper arm, and the mouse should be located on the same plane as the keyboard.
- Commit to Health — Stretch- wrist, arms, and back periodically while at your workstation. Performing weight-bearing/resistance exercise every day for at least 10 minutes. Get up and walk around to stretch your legs for a few minutes on an as-needed basis.
- Dedicate Downtime — Schedule break times. Dedicate time to go outdoors. Take time to eat away from the technology.
There are enough reasons to dedicate some time to learn about the basics of Ergonomics in order to apply this knowledge to self-evaluation and correction of the workstation at home.
The above-mentioned aspects will help guide you in establishing a work-from-home environment that supports your overall wellbeing and contribute to maintaining your productivity, no matter where you are.
(Reference: Harvard University, 2020. Telecommuting Ergonomics. Accessed on 16th June, 2020 https://www.ehs.harvard.edu/programs/ergonomics-covid-remote-workstation)
(Reference: OSHA, Elements of Ergonomics Programs: A Primer Based on Workplace Evaluations of Musculoskeletal Disorders (PDF). Publication №97–117, (March 1997), accessed on 15th June, 2020). https://www.cdc.gov/niosh/docs/97-117/
