How to work from home and not ruin your back? It's important to pay attention to proper ergonomics
How to prevent health risks associated with working from home? "The key is a properly equipped workplace. It can prevent these problems. Ergonomics is also important, which is the science of adapting tools and environments to suit the human physique," explains Michal Hotmar from RIM CZ. "Design goes hand in hand with the practical use of space. A very current topic is the connection of the rest and relaxation zone with the home office," adds Ing. Milan Nagy, Chairman of the Board of RIM CZ.
How deep should my desk be?
Usually desks are 80 cm deep from front to back. This provides enough space for things like a monitor, keyboard and mouse. In a home environment, you may be happy with a lesser depth, but we recommend a minimum of 60 cm. Think that the distance from the screen to the face should be between 50 and 70 centimetres, and try to adjust the depth of the desk to suit this.
Head and neck
To avoid permanent problems with neck, shoulder and back pain, the head should be perpendicular to the neck. In this position, you should be less likely to have serious health problems in the future. If you are working with a laptop on a kitchen table, the screen will probably be too low for you. This will cause you to slouch and you certainly won't avoid whiplash.
For a short time, this is probably harmless. However, if you won't be returning to a traditional office anytime soon, consider mounting your laptop on a stand and using an external keyboard and mouse. If you have a monitor, for example, you can use books so that you raise it to a comfortable eye level that keeps your head and neck in a neutral position.
Don't forget the correct position of your joints
"To prevent carpal tunnel inflammation or circulatory disorders, consider joint supports. For example, try a gel pad for gripping the mouse properly, and an ergonomic footrest for the legs to ensure the correct angle of the knees," advises Michal Hotmar(RIM CZ).
Whether you are sitting or standing, the preferred position of your arms should be 90 degrees. This means your shoulders should be down in a resting position and your elbows should be bent, while your wrists should remain neutral.
As for the mouse, try to get an ergonomic mouse versus the traditional one. A conventional computer mouse forces your wrists to twist, which can result in carpal tunnel problems or cause overall wrist pain. An ergonomic mouse allows you to keep your wrist in a neutral position, almost as if you were shaking someone's hand. It's also a good idea to move the pad under the mouse from time to time to create a bit of variety in positioning. Again, focus on limiting repetitive movements to prevent injury.
Why is a fully adjustable office chair important?
We are all different and no two people are exactly the same size or shape. An office chair that is comfortable for one person may be the complete opposite for another. To accommodate our different body shapes, office chairs are becoming more and more adjustable. Today's top office chairs are fully adjustable and can be customized to fit virtually every body shape and size. Typical features of modern office chairs include multiple adjustable armrests, fully adjustable lumbar supports, seat and back angle, seat depth and finally head or neck support.
In a normal working day, a person can sit for up to 15 hours. We sit at meals, at work, in the car, in the café, in the cinema and at home on the sofa. Think about this when you furnish your home office. "We strive to make our products original, functional and ergonomic. HEALTHY SEATING is a philosophy we have been working with throughout our existence," says Ing. Milan Nagy, Chairman of the Board of RIM CZ.
In extreme cases, sedentary jobs lead to herniated discs, degenerative changes in the spine, chronic neck pain or digestive problems. Back pain is becoming a normal part of people's lives, many of us have become accustomed to it being there with us every day. But it's not necessary. A properly equipped workplace can prevent these problems by using ergonomics.
Home office product tips:
A modern chair with a high backrest upholstered in mesh and a seamless seat with integrated slide (6 cm). The chair is equipped with the synchronous ST1 mechanism, which enables so-called dynamic seating. To increase seating comfort, the chair can be supplemented with an XXL seat, headrest with hanger or 4D armrests.
Modern chairs with high back supportPhoto: RIM
The best ideas often come from places that are creative and fun. The Zero G design chair does the same, helping to develop imagination and ingenuity. Lightness and airiness are among the chair's clear strengths. Zero G is a truly unique collection that will be welcome in any modern and innovative office. Its breadth of applicability is further enhanced by its design in both classic black and stylish white plastic, making it suitable for home offices, for example.
Design chair for connoisseursPhoto: RIM
The Muuna office chair is suitable for any interior. The upholstery offers a wide range of colours, which further enhances its adaptability. Unlike other office chairs, no controls are visible at first glance. In fact, the carefully designed chair is equipped with a SELF mechanism that prepares all settings by itself.
The MUUNA office chair fits perfectly into any interiorPhoto: RIM
Rectangular desk on solid oak legs. The lightweight, subtle tabletop with solid oak legs will stand out with the work chair even in meeting rooms. Thanks to the variable number of legs, you can adapt the final length of the table to suit all requirements. For conference use, CONNECT also offers connection points and cable organisers.
Work table with solid oak basePhoto: RIM
Find out more about the products on rim.cz or in the RIM Point network in the Czech Republic and Slovakia.
