Working ergonomically increases your productivity and helps prevent your work from causing physical or mental problems in the future. You need the right facilities and must learn to maintain a good working posture. It is also important to take enough breaks to rest your body and mind. People who work ergonomically are less likely to experience back problems, fatigue, stress and burnout. Self-employed professionals and other home workers often neglect this area, although taking care of themselves is at least as important for them.
What is ergonomics?
Ergonomics is a discipline concerned with researching, advising on and teaching postures, movement patterns and habits that make daily life easier and healthier. Most professions involve repeated physical actions or extended periods in the same position. Whether you work in an office, run your sole proprietorship from home or work in construction, ergonomic working helps protect your body and mind. This article focuses on ergonomic measures for people working from home.
A typical home-working setup
More and more self-employed professionals and sole proprietors use virtual office spaces from Zakelijkhuren24. This allows them to work from their own home with peace of mind. They save hours of travel time and can organise their days flexibly. However, most home workers still experience back and neck problems. They spend hours at a computer, often holding a phone between their ear and shoulder. Do you also forget to take breaks and feel stiff after hours at a screen? Working ergonomically can help you change this.
Problems caused by poor working posture
Problems caused by poor working posture vary according to the person and working situation. Some problems are particularly common. People who spend hours at a computer often develop complaints of the arm, neck and shoulder, formerly known as RSI, because their neck muscles become too tense. This can also cause headaches. Eye problems are common among people who look at a screen for too long. Back problems can affect anyone with poor working posture, whether standing, walking or sitting.
Solutions for these problems
Most work-related complaints can be resolved with physiotherapy and a better workstation. Some problems become chronic, however, and cannot easily be remedied. It therefore makes sense to establish a good workstation and working habits before symptoms appear. Two aspects are particularly important: optimising your workspace and developing healthy habits.
Optimising your workspace
Optimise your workspace by creating a setting in which you can work effectively without repeatedly or continuously adopting poor postures. A good office chair, an eye-level monitor and a keyboard and mouse at the right height are important. Your hands should be supported while your back is straight and your shoulders rest comfortably over your ribcage. Keep everything you need within easy reach. In an optimised workspace, for example, important documents and the telephone are close enough to reach by extending your arm.
Healthy habits
When working from home, you can help prevent physical and mental problems by taking frequent short breaks and alternating between good working postures. Stretch your body occasionally, rest your eyes and allow your mind to wander. Try not to spend more than an hour on the same task in the same position. The main benefit of preventing problems through workspace improvements and healthy working habits is avoiding sickness absence. You will also work more effectively. Taking better care of yourself at work makes it easier to enjoy your free time.