Ergonomic Care For Remote Workers

Due to Coronavirus (COVID-19), most people globally switched to remote work. Individuals who are used to an office desk, find themselves on the dining table, coffee table, sofa, and sometimes the bed.

Without any need for watercooler chats, walking or driving to enjoy a lunch break, working adults are more sedentary than usual. Time spent sitting increased. For those with bad posture, it made matters worse for their health.

Then, awareness for ergonomic care started flooding social media platforms. The most discussed topic? Besides mewing, it is proper posture.

Here’s an example of an ideal sitting posture. It’s easily done by adjusting your work environment. Just follow the sequence in the image above.

The same sitting posture applies when using a laptop. An adjustable laptop stand with an additional keyboard is necessary to maximise ergonomic care. The resulting position should be similar to the above.

With poor ergonomics, one can develop:

• Neck pain and stiffness
• Low back pain and stiffness
• Carpal tunnel syndrome
• Tennis elbow syndrome

With the right standing posture, you position your joints for your body to be at its strongest and to be used efficiently. This is also known as Neutral Posture.

While working, you want to use as many neutral postures as possible. Here are some ways to engage a neutral posture:

• Standing with the back, neck straight, and feet shoulder-width apart
• Shoulders by your sides
• Elbows at approximately 90°
• Wrists straight
• Hands in the handshake position

For maximising your use of standing neutral postures, you can also consider the following:

• Choose a surface for your keyboard and mouse that is approximately elbow height
• Position frequently used items directly in front of you, within forearms reach
• Avoid extended reaches and twisting the back while working
• Position monitors and items viewed in front of you and elevated (if possible)
• Alternate foot position periodically to reduce back, leg, and foot fatigue

Standing too long without the right posture, especially if you are on the heavy side, can also pose health risks for your feet. Common issues that occur are:

• Plantar fasciitis (inflammation of the feet)
• Achilles tendinitis (pain in the heel when walking or running)

Many of the above conditions can be treated by an orthopaedic surgeon. The doctor will ask you some questions to better understand your condition. The doctor will also do a thorough examination of the involved region.

Non-surgical treatment includes activity modification, physiotherapy, shock wave therapy, anti-inflammatory medications, steroids injection and platelet-rich plasma injection. On the other hand, surgical treatment will vary according to the conditions you face.