Going back to the office? There's more to keep in mind than COVID
To say we're in a time of transition is an understatement. Last year workers throughout the nation were rushing home with their laptops as stay at home orders were put into place. Now, the opposite is true, as the success of the COVID-19 vaccine has made it possible to begin to return to the office.
But what will that return look like and how can you best get back into the groove in your workspace?
Thinking beyond the normal COVID-19 concerns of safe distancing and cleanliness, it's important to remember your workstation should be set up in a way that's fits you ergonomically. For instance, repetitive motions, such as typing and using your mouse, combined with prolonged inactivity and static postures can lead to aches, pains and potential injuries.
And the risk can be worsened sitting at a workstation that's not been set up to fit you, specifically.
Making sure your workstation properly fits starts with your chair. Choose one with wheels that twists freely, allowing for better mobility when needed. You should be able to adjust your chair's height, seat angle and arm rests.
You'll know it's at the correct height when you're able to plant your feet with your knees bent at 90-degree angles and your thighs parallel to the floor. If you find your seat height needs to be higher to allow you to be level with your desk, use a small step stool under your feet to help keep your knees and hips aligned properly.
When sitting, make sure your hips are resting on the back of the seat and that you have good lumbar support. If you need additional lumbar support, roll up a hand towel and place it at the level of your belt to help support your lower spine.
On your desk, your keyboard and mouse should be at a height that allows your elbows bent a bit short of 90 degrees, letting your forearms to be slightly below a horizontal line. Avoid reaching forward for your keyboard, with your upper arms relaxed at your side. Adjust the armrests of your chair to support your elbows. Having a wireless mouse and keyboard makes it easier to keep these items in a good position.
Your wrists should remain in a neutral position. Avoid positions in which they flex up or down for very long or stray to one side or another. If you use a wrist rest, be certain to avoid the extremely flexed positions and avoid leaning stressfully on the rest, which can pinch nerves or cut off the blood supply in your carpal tunnel.
For your monitor, place it close enough to see it clearly without having to squint or lean in. Avoid tipping your head backward if you use bifocals, instead making certain your glasses are designed to allow you to read screen distances.
Most eye strain caused when viewing computer screens are temporary and will be alleviated by walking away from your computer for a bit. To help avoid strain, make sure you're sitting about 25 inches, or arm's length, from the monitor screen. The top of your monitor should be level with your forehead, so you're looking straight ahead or slightly downward when viewing your screen.
Be sure to take breaks using the 20-20-20 rule. Every 20 minutes, shift your eyes to look at an object that is at least 20 feet away for at least 20 seconds. You can also make certain there's sufficient light in the room and increase the contrast your screen. Using a matte screen filter may also help.
Standing desks are becoming increasingly popular, as they help combat some of the effects seen with prolonged sitting. However, many of the ergometric principles used to fit a seated workstation also apply to standing desks. If your desk has an adjustable height, make sure your monitor is at the right height when you stand.
It may be helpful to place a mark on the desk legs or the wall by your desk indicating the correct height when standing, as it will vary individually. Likewise, your mouse and keyboard also should be raised to the correct height. When standing, it's also important to keep your knees loose without locking them. And be sure to wear supportive shoes.
Whether you're using a sitting or standing desk, don't forget to move around periodically. Walking away for even 30 seconds an hour will give your muscles a break from their work positions.
And stretching out key muscle groups also will help. Roll your shoulders back 10 times, making big, wide circles, to counteract the hunched posture many tend to take sitting at a desk. Stretch your neck by slowly turning your head side to side and gently tilting each ear toward your shoulder, holding that position to feel the stretch on the opposite side of your neck. Periodically stretch out your forearms and legs, as well.
No matter where you'll be working, office or home office, temporary aches and pains from sitting at your desk are common. However, if you have prolonged issues or if you notice numbness, tingling or difficulty moving, physical or occupational therapy can help. Be sure to talk to your doctor to see if you might need some added attention.