Why your WFH set up is important for your overall health and well-being | Nalaverse
As more and more people trade working in-office for hybrid, or totally remote, positions, our definitions of healthy work habits are changing.
Your work-from-home setup is crucial for maintaining overall well-being and productivity. Things like an ergonomic chair, or monitor stand, work wonders for developing good posture, reducing the risk of musculoskeletal disorders and other health issues.
What is good posture?
Achieving good posture happens when we maintain a neutral spine position; your head should rest above your shoulders and the top of your shoulders should be directly above your hips.
When sitting at a desk, we achieve good posture by keeping our feet flat on the ground, knees bent at a 90-degree angle, and our shoulders, hips, and knees aligned.
Utilizing the right equipment
A proper desk set up is also important for maintaining good posture and reducing the risk of health issues. Here is a list of some equipment that you can try that supports good posture:
A chair with proper lumbar support — to prevent fatigue or discomfort while sitting.
A height-adjustable desk — to prevent slouching or excessive bending over.
A computer monitor, or laptop, stand — to keep device screens at eye level.
A wrist rest — to reduce the risk of carpal tunnel syndrome.
The importance of stretching
Stretching regularly throughout the day can help to avoid sitting in the same position for too long, while improving circulation and reducing muscle tension.
Here are a few examples of stretches that you can try. Remember to listen to your body and only stretch to a comfortable level. If you feel any pain while stretching, stop immediately.
Neck stretch: Slowly tilt your head to the right, then to the left, then backward, and finally towards your chest. Hold each stretch for about 20 seconds.
Shoulder roll: Stand up or sit in your chair and roll your shoulders backward in a circular motion, then forwards. Repeat the exercise a few times in each direction.
Upper back stretch: Clasp your hands behind your back and straighten your arms. Lift your arms up and back, stretching your chest and upper back. Hold the stretch for about 20 seconds.
Chest stretch: Stand up or sit in your chair and interlace your fingers behind your back. Gently push your hands down, stretching your chest and shoulders. Hold the stretch for about 20 seconds.
Wrist stretch: Hold one arm out in front of you with your palm facing up. Use your other hand to gently bend your wrist back and forth, stretching the muscles in your forearm. Repeat the stretch with the other arm.
In summary, a proper desk setup and good posture are important for maintaining overall health and well-being, as well as improving productivity. With the right amount of mindfulness, and using the correct equipment, you can reduce the risk of musculoskeletal disorders and other health issues.
Sources:
Mayo Clinic. (2021). Office ergonomics: Your how-to guide. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
World Health Organization. (n.d.). Working from home during COVID-19 pandemic. Retrieved from https://www.who.int/publications/i/item/9789240020984
