Hacks to Set-up a comfortable Home Work Station

Hacks-to-Set-up-a-comfortable-Home-Work-Station

In order to stem the COVID-19 infection, abiding by our social responsibility of staying in our homes to break the chain of spread of the virus, if you are reading this, it is probably because you have been asked to work from home too like many others around the globe. Kitchen tables, bedroom desks, couches and recliners are a few things we have been converting into home office equipment, but how good are they ergonomically and are more likely to make your work from home experience into a sore and painful one.

Within the comfort of our homes, we tend to assume static postures like sitting and half-lying for comparatively a longer period of time and covering up the 8-hour shift at home will expose you to long hours with the laptop for which we adopt impromptu workplaces at home with your children, pets and many things happening around.

Neck, shoulder, lower back, elbow and wrists are likely to shout aloud with pain if we are ergonomically not sound even when we work from home.

For that we give you 5-S’s that ease up your work from home experience:
#1: Select a spot for you to work daily:
With adequate lighting, reduced glare that can avoid strain to your eyes and having least disturbances possible.
#2: Surfacing your home workplace:
It's ok if you don’t have a desk or a fancy office chair at home. Following cues can help you frame it all:
* Lowermost surface: Something to sit on that gives you an optimum spinal support.
* Mid-level surface: To keep your external equipment like mouse, trackpad, keyboard, office documents etc. that keeps your forearm, elbow and wrists at proper angle.
* Highest surface: To keep your laptop or desktop such that your line of sight is within the top third of the screen.
#3: Set Up:
Setting up an office is not the end of the story for you to avoid pain or discomfort while you work from home. There are certain do’s and don’ts’ with respect to your posture:

* Boxes or books to increase screen height
* Extra cushions to increase chair height
* Small cushion or towel roll to maintain lumbar curve
* Small plank or stool to rest your feet
* Chairs with arm rest or support your wrists on the table
#4 See your Posture:
Setting up an office is not the end of the story for you to avoid pain or discomfort while you work from home. There are certain do’s and don’ts’ with respect to your posture:
* Feet Flat on the floor
* Hips and knees at 90-90 angle; hip slightly higher than the knee to red
uce strain at the lower back
* Back supported with cushion or towel roll
* Elbow should be at a 90 degree while typing and supported on an armrest
* Forearm should not be angulated inwards towards your body
* Avoid wrist angulation
* Do not slouch over the screen
* Be mindful of how you hold your neck while working
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Thursday, 01 October 2020

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