Working From Home

Some Tips on “How To Spruce Up Your Work Desk & Working In The Right Posture.

So here we seem to be again, Working from home. Just when we thought this pandemic was the stuff of 2020.  Anyway, since we now have to do what’s right for us & everyone else out there, here are some tips on how this WFH can be achieved by maintaining the right posture and making small changes to your work space and desk.

Sprucing up your work area: First off please refrain from using your bed as a working space, invest in a table and chair (unless you already own)  that is ergonomically right in height and positioning.

Lighting: Make sure you have ample lighting for the task you are performing, have task lighting or table lamps on your work desk. This adds an ambience to your space and definitely helps with the work at hand. You can add some fragrance candles to the desk, something that I love to have burning when working into the night. Make sure there isn’t any glare on your laptop screen from lighting (natural or artificial), for example lighting from a window that hits the laptop screen making it hard to work or which leads to increasing the screen lighting, this over time as would be quite obvious would affect your eyesight. 

Seating: The chair should be adjustable, this allows for easy adjustment and comfort while working. Your chair should be adjusted to have your feet flat on the floor or on a foot rest. Having a chair that has lumbar support and proper back support is a must, the seat pan should have upholstery. Arm rests on the chair is an absolute requirement, this helps with hand support when working on the laptop.

Desk/Table: When selecting a table unit there are a few points that can be followed to make oneself comfortable while working from home. There should be enough leg and knee room for comfortable movement and long hours of sitting, if you’re comfortable with a leg rest then make sure there is space for a stool for the feet as well. The surface of the desk should have enough flat space for the laptop/computer, mouse etc. Stick with standard height tables that are available in the market, these work best because they are easily available in the present pandemic condition and are easy on the pocket.

Desk Accessories: Can be functional and organises your desk space, accessories like jar candles, succulents add charm and to your home work space. 

Maintaining the right posture: Now I am no doctor or physiotherapist but I do have an amazing skill in not being mindful of the right posture while working. Which is why I thought to write this after a few incidents with a back pain/catch over from 2020. Information has been provided by Dr. Nivedita N. Prasad, so you can be rest assured that I am not handing out quack advice. So this advice is for anyone that has to spend long hours working over the computer/laptop (which is nearly all of us).

Posture is the position in which you hold your body upright against the force of gravity while sitting/ standing and walking.  The key to good sitting posture is:

• Sit with shoulders back and your back straight, sit with your buttocks touching the end of the chair.
• Your body weight should be disturbed evenly on both hips.
• Feet should be flat on the floor or use a foot rest.
• Try not to sit in the same position for more than 30 minutes.
• Chair should be close to the desk to avoid stretching the upper body forward.
• When standing up from your sitting position, move to the front of the chair then stand up by straightening your legs.

In the present pandemic situation there will be a lot of you resorting to using furniture that was not designed for usage as a table and chair (like your kitchen counter). Also, just because it is a table and chair does not necessarily mean it’s purpose is served or justified for long hours of working on your laptop or documentation (like your sofa and coffee table).

In the long run not following the basic steps to right posture and using the right furniture that was designed for a specific purpose will have really bad results on your body.

If you are already experiencing the effects from bad posture while WFH then make sure to reach out to your doctor for advice.

If you are residing in Bangalore and are on the lookout for a Physiotherapist then do check the following link:

https://niveditas-physiotherapy-clinic.business.site/?utm_source=gmb&utm_medium=referral

Stay Safe everyone.

Written by: Archini Vasishta with professional tips from Dr. Nivedita