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      How to: Avoid posture-related injuries at work

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      The increase in posture-related injuries has coincided with the rise in remote working. Tasker.com’s home and interiors expert Diane Cootes shares her tips on how to set up your home office to avoid back pain and RSI…

      According to a recent TUC study, there are 373,000 more employees working from home than 10 years ago – a 27 per cent increase. While the number of home workers surges, so does the number of people suffering with posture-based injuries. An increase in those working remotely and on-the-go means that their places of work are not designed for long periods of laptop-based work. However, there are things that can be done to improve your on-the-go and home office environment.

      It’s all in the angles

      Posture is the key to avoiding long-term pack and neck pain. Wrists and hands should be in line with your forearms – don’t rest your wrists at an upward height. Your head should be level and facing forward –, not off to one side – with your eyes looking slightly downward, at a point between the middle and top of your monitor. Shoulders should be relaxed, not hunched up, with your upper arms hanging naturally at your sides.

      Make a drink and move

      Getting absorbed in work is easy to do, and not moving until you meet a deadline is common. But taking regular breaks and standing up is a great way to improve your posture and reduce the chance of injury. 

      Lights please!

      The correct lighting is vital to keeping your eyes in top shape and avoiding migraines. Getting the right balance is essential, with desk lighting being preferable to ceiling fixtures to avoid reflections on your screen. 

      Improvise with accessories

      Use a cushion to raise your sitting position or create a make shift footrest using an empty box. Your knees should be slightly below your hip level, and feet flat on the floor or a footrest.

      Flexible layout

      Often our bodies don’t respond well to fixed positions, so investing in a home office that can switch around could help those aches and pains.

      Remote working is here to stay, with 89 per cent of employees considering it to be a key motivator to their productivity, therefore it’s important to make sure you don’t injure yourself in the process. If you are currently working from home or plan to in the future, incorporate these hacks into your home and avoid the doctor’s surgery.

      Image by StockSnap from Pixabay

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      Stuart O'Brien

      All stories by: Stuart O'Brien