The Ergonomics of Working From Home
Those who don't maintain correct posture while doing their job are at risk of developing musculoskeletal disorders, such as spine problems and carpal tunnel syndrome (CTS). They can only be treated with the help of spinal specialists or the best orthopedic wrist surgeons in Atlanta, so it's crucial to observe proper ergonomics while working.
Many professionals working from home may find it difficult to follow ergonomic guidelines because of the lack of equipment and available space. Here are some useful tips for maintaining proper posture:
Don't Work on Your Bed
Some people think working on their bed, dressed in their PJs, and wrapped in a warm blanket is the epitome of cozy. But, it can actually cause back problems. With this setup, the equipment used is lower than eye level. So, they need to lean a bit forward to type and see the screen. This position disrupts the natural curve of the spine, resulting in pain that they may feel after a few days.
Studies also show this kind of setup can interrupt a person's sleeping schedule. The brain has been preprogrammed to associate the bed with rest. So, using it as a place for work will make them think about working when they want to be sleeping.
Take Routine Breaks
A certain position might feel comfortable, but it's not advisable to sit or stand for hours on end in the same one. Doing so puts too much pressure on the muscles and bones in the pelvis and lumbar spine, which often results in lower back pain. It's also possible to develop elbow joint injuries and a sprained wrist if the arms remain rested on the edge of a table for a long time.
To prevent these problems from happening, switch positions frequently. Spare a few minutes to move your legs and stretch your arms. Aside from keeping your muscles and joints flexible, these breaks can improve blood circulation and temporarily relieve work-related stress.
Improvise Your Equipment
The computer chair, desk, and other office furniture that you're used to at work are specially designed to maintain proper posture. It's good if you have access to these pieces of equipment at home, too. Otherwise, you have to improvise.
Chair - Use any firm and upright chair. Place a small pillow on the seat to support your pelvis and prevent your hips from aching. Also, put a rolled towel on the backrest to maintain the natural shape of the spine.
Footrest - When sitting, your hips and knees should both form right angles. Your soles must also be flat on the ground. It'll be hard for you to maintain this position if your chair is too high and can't be adjusted. You can place a few books or a step stool below your feet to act as support.
Desk - The height of this furniture is a vital consideration. The idea is that the center of the screen should be at your eye level while you're sitting. This prevents you from looking down, which can strain your neck and middle back. If your desk is too low, simply raise your computer monitor by placing books under it.
Follow these ergonomic tips when you're working from home to avoid back pain and bone and muscle problems. You can also purchase an elbow brace or orthopedic wrist support in Atlanta to prevent your arms from getting sprained. Contact Piedmont Orthopedics l OrthoAtlanta right away if you need medical assistance for treating musculoskeletal disorders.