Many people work from home. Whether it is a freelance job or a 9-5 deal, you need a proper working space to keep up with your performance and not get injured.
here are 8 ergonomic tips for working from home
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Ergonomics is a way of designing and arranging systems, products, and also workplaces to fit the people who are going to use them. Ergonomics can be used in the design of any product that is used by people. The other name for ergonomics is ‘human factors.’
In ergonomics, designers apply science which includes knowledge about human limitations and abilities. Thanks to this, they can create products and systems that are perfect to use. Ergonomics can improve working places and reduce the risk of injury.
The origin of the word comes from Ancient Greek. The word Ergon means work, and Nomos means natural law. As the desire to understand human abilities and properties such as size, height, and strength grew, the knowledge was applied to create more effective tools and environments.
People have been interested in ergonomics for a very long time. However, nowadays, they use modern technologies and sciences that consider biomechanics, anthropometry, psychology, work physiology, and much more to create perfect products that are not only utilitarian but can also increase work and productivity.
Work has to be a space in which you can focus, do your job, but also be safe. Many people suffer from work-related injuries and develop illnesses that could be avoided if the workstation was prepared well.
Since many people work in a seated position for a prolonged time, back pain has become the world’s most common disability that develops during work. The aim of ergonomics is to create a place where you can work comfortably and safely. To do so, scientists use an individual’s body size, skill, sensory abilities, strength, and much more.
Thanks to ergonomic implied in your working space, you can prevent serious injuries. As people work better when they are comfortable, you can increase productivity in your office. Moreover, you might even get more creative, as you are not focusing on the pain.
The history of modern ergonomics started around the 1950s. It’s connected with the fact that working in an office became very popular. Nowadays, technology is much more advanced and offers more than just a classic spinning office chair.
Some of the most popular ergonomic risk factors include:
All of them can make a job very frustrating and can make tasks difficult to perform. That can trigger various health problems and losses in productivity.
Creating an office that includes ergonomic improvements can reduce the risk factors and make your work more pleasant. It can also strengthen team spirit, as happy workers are more likely to cooperate and help each other.
During the process of creation, ergonomic designers consider data from various disciplines including:
Reducing Awkward Postures
Awkward posture can cause a lot of pain and lead to various disorders. Moreover, it reduces the efficiency of the person. Thanks to ergonomics, you can do your job in a comfortable position, in a good environment without any kind of distractions.
Thanks to the support that your body and mind get from ergonomic items, you can feel less tired, and avoid pain. As an effect, you can work faster, be more creative, and more precise.
Reduce High Force Requirements
If you are exposed to high force requirements, you can feel exertion which can slow you down. Thanks to adjustable furniture and ergonomic tools, you can reduce muscle exertion and enjoy more energy.
Reduce Highly Repetitive Tasks
If your work requires a lot of repetition, you might feel increased fatigue. That can cause a slowing down of the work process. In this situation, you should eliminate excessive force from your body and reduce the time spent in an awkward posture. Thanks to ergonomics, you can quickly improve your sitting position and swap between positions without distraction.
If you work for a prolonged time in a sitting position, you might not notice the negative impact of it right away. However, over time, poor posture and prolonged fatigue are going to show in your physical and mental health. You can experience sore wrists, back pain, pinched nerves, but also exhaustion.
In an easy way, you can improve your workspace ergonomics by adding some adjustable furniture.
The desk is one of the most important pieces of furniture in the office. You have to place all essential devices on it and have enough space to perform your task quickly and effectively.
When you search for a perfect desk, you should check various factors, including the industry that you work in, and your body size and type. The desk should have a proper height and have the possibility to regulate it in case you need to adjust it.
While many people decide between sitting and standing desks, the best option is choosing an ergonomic desk at which the height can be easily adjusted to change the position you work in quickly.
A sedentary lifestyle not only affects your spine but can also lead to other health issues, for example, heart disease, obesity, or even cancer. Even if after your 9-5 work you exercise, nothing is going to undo the negative effects of prolonged sitting on your health.
Even if you are a great multitasker, your brain needs some changes and breaks. This is why the best solution is changing from a sitting to a standing position, and vice versa, at least each half an hour.
The chair is crucial furniture that is going to support your body during work. This is why you should invest in one that can adjust to your body, not the other way around. Popular cheap office chairs have limited adjustability. Usually, you can regulate their height, tilt tension, and not much more. Even though they are called universal, they are not going to give proper support to most users.
While picking the ideal office chair, seek one that is comfortable and has a lot of supporting features that can be regulated. Thanks to that, you can adjust the chair to your body, but also regulate it when you want to change position or need more support.
Some of the features that can help you to keep healthy and improve your position:
If you work on a computer, you need to adjust your keyboard and mouse to fit your needs. They should be located near each other, so you don’t have to slouch or strain your muscles while reaching for them.
The keyboard should be located in the center of your body. The “b” key should line up with your belly button.
Pay Attention to Extra Things
You might have the best ergonomic furniture in your office, but you still have to pay attention to your posture and take care of regular breaks.
Avoid slouching in your chair and pay attention to the position of your elbows. When you type on your computer, always keep your elbows close to the body. Your wrist should be straight and not strained while you work.
Taking regular breaks is crucial to keep you healthy. You should stop working each half an hour to stretch and look away from your computer. Never work straight for longer than one hour. It’s easy to get lost in your work, so you can set up an alarm or reminder, thanks to which you are going to remember about time to relax.