There are many benefits to working from home (WFH). Since you no longer have a commute, you can save money on gas and other expenses. A quiet WFH environment can help you to get more work done. You may also find it is easier to relax while working. Even with these advantages, a remote office has its challenges. The wrong desk setup can cause stress on your body. It can also affect your wellness to spend hours on a computer. Whether you are interested in learning how to prevent discomfort or create a serene space, this guide details the tools and strategies to help you thrive while you work.
Wear Glasses to Prevent Digital Eye Strain
If you WFH, you probably spend most of your time on a tablet or a computer. Digital devices make you more productive, but they can also affect your vision. Remote professionals may experience what is known as digital eye strain or computer vision syndrome (CVS). A group of eye and vision-related problems that result from prolonged computer, tablet, e-reader and cell phone use. You can help to avoid eye discomfort and headaches while you WFH by wearing blue light glasses during the day.
So, how do blue light glasses work? These unique lenses filter high-energy visible blue light to help prevent symptoms of digital eye strain.
If you prefer, blue light glasses are also available without vision correction. Shop for classic and trend-forward reading glasses for women and men that reflect your style and accentuate your face shape. Many at-home workers find that blue light lenses can help them feel more comfortable looking at a screen. If you have more questions about your vision and working from home, talk to an eye care professional.
Make Your Desk Ergonomic for Less Back Pain
Office ergonomics is an essential consideration when WFH. By learning how to adjust or shift the ergonomics at your desk, you can position your computer and working tools in a way that benefits your posture and overall health. According to Mayo Clinic, there are simple and effective ways to avoid common issues like back pain or sore shoulders. These include:
Choosing the Right Office Chair
A good office chair will help support the natural curvature of your back and spine. When selecting a chair, be sure it allows enough adjustment for you to place your feet entirely on the floor. The best chairs also have adjustable armrests. Modify their position so you can rest your arms with your shoulders relaxed.
Adjusting Your Desk
Your desk should have plenty of room for your knees and thighs. If it is too low, place blocks underneath it. Desk pads and cushioned rests can help to prevent rubbing or chafing on wrists. They can also help to support your wrists and hands while you type. Keep cords and other items out from underneath your desk. Bulky objects may cause you to adjust your feet, which will affect your posture.
Selecting Ergonomic Office Tools
When shopping for keyboards and computer mice, purchase devices that are labeled ergonomic. Monitor risers can help to make your work level with your eyesight. For people who wear bifocal glasses or progressive lenses, extra height may make it easier to see your screen while helping to reduce the occurrence of shoulder or neck pain.
Checking Your Posture at Your Desk
While upgrading furniture or tools, you can check if you have the correct posture at your desk. First, be sure to sit up straight with your shoulders back. Next, move to the back of the chair. Rest your feet entirely on the floor and then make sure the middle of your screen is at eye level. Put the computer or tablet keyboard directly in front of you, leaving some free space between your desk and your wrists.
Get Up and Move Around
Remote professionals spend some of their days sitting in a chair or working at a desk. Unfortunately, being sedentary can make you uncomfortable and stiff. According to MedlinePlus, an inactive lifestyle also increases your risk of developing obesity or heart disease conditions. Prevent health issues by getting up and moving as much as you can during the day.
Some workers like to get up every 30 minutes to move about their home or take a short walk in the yard. If you have an intense project, consider scheduling an exercise session afterward. Cardio workouts can help expend calories and energy from a day in the home office. Yoga and tai chi are approachable and adaptable activities that can help to strengthen your back muscles while relaxing you from stress.
If you want to burn additional calories while you work, WebMD recommends standing desks. While they can keep you more productive and active, you may also experience less back pain. When choosing a standing desk, be sure to have a tall ergonomic office chair or another, shorter desk. Standing too long can cause leg and foot discomfort. It also does not replace exercise or workouts, so be sure to commit to physical activity even if you like working and standing.
Follow a Set Work Schedule
When you work from home, a routine will help you feel more professional and focused. It will also help you to keep a regular sleep and meal schedule. Sleep and rest are essential to staying healthy and productive. In addition, eating a balanced and nutritious diet will keep your brain and cognition in top shape while helping you to avoid illness and the effects of stress.
To create your work schedule, Flexjobs recommends establishing working hours. They may follow the same timeline as your employer. If you oversee your day, assign start and end times. Be sure you get enough sleep nightly and end the day at a reasonable hour.
Create a break for lunch and shorter pauses to walk around or rest your eyes. Set times that your co-workers or clients can reach you to stay focused and productive. Having a set work schedule also helps to prevent at-home distractions.
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Working from Home Comfortably
You will be more comfortable WFH when you keep wellness in mind. It may also help you to avoid unpleasant symptoms and prevent health problems. Keep track of what is bothering you, like your eyes or back. Trying blue light reading glasses or a new office chair may help you feel much better. A healthy body will help you be more focused and productive at work. You will also enjoy your WFH experience much more.