What does your typical work environment look like? Are you hunched over at a desk? Maybe you sit on a soft couch with no back support. What does your spine look like when you're reading emails?
Let me introduce you to the world of ergonomics in the workplace. According to Ontario.ca, "ergonomics is the science concerned with fitting the job or task to the physical and mental capabilities of the worker."
To be more specific, ergonomics in the workplace "can reduce fatalities, injuries, and health disorders, as well as improve productivity and quality of work."
Improper ergonomics can result in musculoskeletal disorder hazards including injuries in the muscles, tendons, joints, spinal discs, and ligaments. Working from home has also resulted in an increase in stiffness and back pain for many people.
Here are some ways that you can improve your workspace to be safer in the long run for your body.
Get a Good Chair
As often as possible, avoid sitting in your bed or on a soft couch. Your back needs all the support it can get. If you have to sit in a dining room chair, that's okay, as long as you have a pillow supporting your back.
Sit up straight in your chair. Armrests are important because they allow you to correctly place your arms down instead of tightening your shoulders while trying to hold them up to type. Make sure your elbows are at 90-degree angles and your wrists are straight when typing.
Adjust Your Computer To Be At Eye Level
You can do this by lowering your chair's height or picking a tall surface to work at like a kitchen counter or bar. You can also switch out your desk for a sit/stand desk like this one.
If your screen is below eye level, find something to prop your computer up onto. It could be something as simple as flipping over a box you have lying around your house, or ordering a stand like this one (Canada) or this one (United States).
Don't Forget Your MuscleCare!
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