We all know: An awkward position when sitting, puts a strain on the musculoskeletal system. The body needs movement to remain elastic and resilient. Furthermore, various studies are pointing out that the quality of work increases and thus contributes to the economical success of the company. As we are mostly working in hybrid models, the topic is also important to be brought to home office.
SUVA has also taken up on the topic. Many checklists are available for download for further information purpose (available in DE; IT + FR). Specific tips for the workplace can be found under this link. There is as well dedicated section for the home office.
We have summarized our favorite tips and personal experiences for the home office for you.
Choosing the right chair
Many people own an office chair with arm and back rests. It is recommended to change to a model without one or the other. The absence of these features encourages the body to change its sitting position and to keep moving. This keeps the muscles relaxed and the intervertebral discs evenly loaded. Alternatively, you can dissemble the armrests and sit at the front edge. Avoid leaning with your back.
Ball under your feet
Get a medium sized ball and place it under the table. Place your feet on it and play with it. This keeps your feet and legs moving. You can also use a smaller, harder ball to massage your feet while you are working.
Mouse and keyboard at the edge of the table
Make sure you place the keyboard and mouse as close to the edge of the table as possible. This prevents you from leaning on the table with your forearms and falling into a slouching position. The arms should be at a 90° angle to the keyboard. The 90° rule also applies to screens.
Calls on the Go
If you have a business mobile phone, take part in online meetings via headphones and mobile phone, if possible. Stand up and keep moving. Also, switching chairs will support your musculoskeletal system.
Stretch yourself!
Take regular breaks, breathe in and out deeply and stretch out. Since many people experience shoulder and neck tension, it is recommended to stretch the shoulders and rotate forward/backward. For the neck, neck pillows are available that can be warmed up and thus relax the muscles (also recommended after work on the couch).