Due to the recent lockdown in NSW, it is no doubt that many individuals are working from home. Below are 5 Ergonomic Do’s and Don’ts approved by our Physiotherapists to reduce common working from home injuries.
Ergonomics refers to designing a workplace/environment fit for the individual’s needs. Ergonomics aims to increase efficiency and productivity and reduce discomfort in the workplace. Below see our Physiotherapists top 5 Do’s and Don’ts when working from home.
5 Do’s
- DO have adequate lighting (helps reduce eye fatigue and headaches)
- DO use a office chair if possible with back support (helps support the back to prevent pressure on the lower back)
- DO customise a safe workspace to fit you that is separate from home (quite area away from family members inside the house)
- DO follow the 20/20/20 rule (every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else – this gives your eyes a break and reduces eye strains)
- DO stretch the stiff muscles especially when working in a same position for a long period of time (few effective stretches to practice for preventing any injuries/long term pain) – https://www.safeworkaustralia.gov.au/sites/default/files/2020-05/Working_from_home_Workstation_Setup_%20Guide-COVID-19.pdf
5 Don’ts
- DON’T slouch your shoulders with no support on lower back
- DON’T let your feet dangle (affecting blood circulation and puts pressure on the muscles)
- DON’T hunch over your laptop (pressure on the back and posture is imbalanced)
- DON’T skip lunch and stay hydrated (helps workers concentrate and increases productivity)
- DON’T turn your couch/bed into a workstation (It may be comfortable, having your legs or full body in a vertical position can lead to muscle numbness and discomfort
Please contact the clinic at (02) 8317 7770, if you are experiencing any pain as early Physio intervention could prevent that pain from becoming a serious injury.
Source: Safe Work Australia
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