Optimize your telework

During the past year, many have had to transition to a new work station at home. When you find yourself spending hours each week in front of the computer, you must be well set up, otherwise you may be at risk developing tension and discomfort . Here are some simple recommendations that could help you adjust your work station and reproduce the comfort of your usual office!

3 simple tips to improve your sitting position at home

  1. Place the screen at an optimal height and distance
    • Your eyes should be level with the top third of the screen.
    • The screen should be positioned about an arm’s distance away to avoid leaning your head in to see well.
    • If you wear reading glasses, speak to your optometrist for appropriate glasses fitted to your screen.
  2. Keep your elbows close to your body by placing the keyboard and the mouse closer to you. This will improve the position of the shoulders and neck to avoid tension in this region!
  3. Position your hips at knee height or even higher. This position will allow you to keep your lower back straight more easily. Take the opportunity to support your feet on the ground so that they can bear some weight.

Is the laptop really an option for telework?

If you work with a laptop, it is essential to get an external keyboard and a mouse, or a separate monitor. If you have a keyboard and mouse, you will be able to raise your laptop and place it at the proper distance and eye level while keeping the keyboard and mouse close to your body. On the other hand, if you have an additional screen, it can be moved to the optimal position and you can keep the laptop close to you to use the keyboard while keeping your arms close to the body.

No need for anything fancy, you can use boxes and books to raise the laptop or screen if your work space doesn’t have a large surface.

To help your body a little more

It is strongly recommended to get up and move around at least every hour. For example, take 2 minutes every hour to break up prolonged sitting positions. In addition to being beneficial for your back, these active micro-breaks will also optimize your productivity! You can also try to do certain tasks while standing, such as making phone calls. You can even hold on to these tips for when you get back to the office.

When you finish your work day, take the opportunity to go for a walk! This may also benefit your immune system. To learn more check out our article on the subject.

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