Ergonomic and safety tips when working from home SFM Mutual Insurance

Take regular breaks from screen use, including tablets and cell phones. Position your display perpendicular to any windows or adjust your blinds to help reduce screen glare. An external monitor is more ideal for display, generally placed about an arm’s length away with the top of the monitor at or below eye level. If possible, work from home ergonomics periodically work standing up as a break to prolonged sitting. Here, Costa offers tips to turn your home’s work space into an area that works for your health. Use a lumbar support cushion to relieve pressure on the lower lumbar discs and back muscles caused by the angle of the seat to seat back being 90 degrees or less.

Online ergonomics training programs have emerged as an efficient way to support office workers’ health, safety, and wellbeing. A scoping review was conducted to assess the design and user-related outcomes of current online office ergonomics training tested in the scientific literature and provided by Occupational Health and Safety authorities. The two main issues are the device you’re using and your chair. They call it a laptop because that’s what it was originally designed for – an alternative to the desktop PC that was portable.

Safety Science

One of the most important ergonomic principles is to take periodic stretch breaks. Our bodies are not meant to be static, they’re meant to move. Make it a point to get up and stretch once every hour during your work day. Make sure there is sufficient room between your head and the roof of the car, allowing you to maintain an erect seat position and for your head and neck to turn with ease. Choose a vehicle that sits high above the curb – an SUV instead of a sports car – if you already have a history of lower back problems. If sleeping on your back, use a thin pillow or no pillow to eliminate the head being bent forward.

  • You can just put the laptop on a few books to raise the height.
  • Buy portable ergonomic products that are available to be used in a desk or study station.
  • If you are interested in speaking to a BU Environmental Health & Safety professional, you can fill out an ergonomics self-assessment here.
  • For every 20 minutes spent looking at a computer screen and should spend 20 seconds looking at something else 20 feet away.
  • Make time for physical activity, which will help to ward off stress and fatigue while studying.
  • Sompo International is a leading global provider of commercial and consumer property and casualty insurance.

As remote work and distance learning become a way of life, UNLV occupational therapist Donna Costa offers hacks for a healthy home office and exercise routine. The Occupational Therapist can follow up the training session with individual screenings and training to ensure employees are competent in adjusting their workstation to suit their individual needs. Position the car seat so that your arms are not fully extended, and your feet comfortably reach the foot pedals without having to stretch your legs. Enter the car first by sitting down and then swinging your legs under the wheel. To leave your vehicle, slide the car seat back before swinging your legs out and planting your feet on the ground.

Dangers of sitting

Try to keep your workstation for working and your couch for relaxing. Ergonomically-speaking modern couches are too deep and too low. You will soon be slouching, with tension in the neck and the lower back.

In addition, the two most significant contributors of neck pain while driving are insufficient headroom and inadequate seat positioning. The latter is in part due to car manufacturers recent concern with people’s comfort in cars. It is the postural design of the common car seat that has greatly contributed to the overall tension and fatigue for today’s commuters. In addition to purchasing ergonomic products made for cars, we have gathered some ideas that will help make your car more ergo friendly. The Office Ergonomics for Better WORK HEALTH Training program aims to improve an employee’s ability to identify and manage hazards and risks in the workplace. The training looks at how office- based work, working postures, work habits and workstation set-up directly affect the health and physical wellbeing of employees, and therefore the risk of injury.

Set up desk space to support neutral posture

When looking at the screen, your eye line should be level with the address bar on your web browser. A systematic search of five databases and eighteen OHS authorities’ websites was conducted. Data on training details and content was extracted and tabulated. Design outcomes of satisfaction, usability and acceptability were recorded, as were user health-related and knowledge outcomes.

What is the ergonomics of working from home?

Ergonomic basics when working from home

Keep your screen level to your eyes to avoid either tilting or craning your neck. Place your keyboard or laptop closer to you to prevent shoulder strain. Invest in a comfortable chair. Make sure your desk is just the right height for you.

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