10 tips for working from home
The home office
Ideally, you should choose a place that can be your "permanent" homework station so you can organize it in the best possible way without having to start from scratch every day. Preferably in a separate room for peace of mind.
Stolen
Sedentary work is part of everyday life for many Danes. The chair is an important element to consider when working from home. If you don't have an adjustable office chair, you can adapt a regular dining chair as best as possible. To achieve the best possible position, follow these tips: Sit with both feet on the floor and your buttocks fully back on the chair.
If the chair seat is hard, you may want to sit on a cushion
To avoid collapsing in the back, it can be a good idea to use a small cushion in the lower back.
The board
It's important to keep your shoulders relaxed throughout your workday. Find the appropriate desk height:
Sit with relaxed shoulders, arms to the side and 90⁰ angle at the elbow (the table should be level with your fingers)
If the table is too high, you can adjust the height of the chair/seat on a cushion.
If the table is too low, it should be adjusted with blocks under the table legs.
Desktop or laptop?
The laptop can be a major culprit when it comes to pain. Neck and shoulder pain. Strains occur because the monitor and keyboard cannot be positioned with respect to your body's anatomy. It is therefore recommended that you take your monitor, keyboard and mouse home from your workplace whenever possible.
Below are some tips for possible settings, whether you use a desktop computer or laptop.
Workplace with laptop
If you use a laptop, it is a good idea to use a separate keyboard/mouse. This way you can place the keyboard and mouse relatively close to your body and keep your shoulders relaxed. You can then place your laptop on a smaller box or similar so that the top edge of the screen is at eye level. This will minimize the strain on your neck.
Workplace with separate screen
Position the screen 50-70 cm away from your body - about the length of an arm - and adjust the height so that your eyes are flush with the top edge of the screen. Avoid bending your wrist backwards when using a mouse or keyboard as this increases the risk of strain and remember to vary your mouse position regularly.
The sofa
If you have to work on the couch with a laptop, take it on your lap and make sure to support your elbows with cushions so your shoulders are relaxed and change positions frequently. Optionally. Sit on an extra cushion to minimize lower back strain. Here it is especially important to change position often and make neck movements in between, as the neck is very exposed here.
Lighting
You should try to get as much daylight as possible, but avoid sitting in direct sunlight. If you can't get enough daylight, you can supplement with ceiling and table lamps.
Make sure to avoid glare from all light sources and minimize shiny and bright surfaces around your home office.
Ventilation
Keep track of the indoor climate! Make sure to air out several times during the workday - preferably 10 minutes at a time, possibly combined with breaks.
Small breaks
Humans are built for movement. Office work, on the other hand, invites inactivity and static work. Therefore, the body needs to be moved throughout. Remember to take a five-minute break every hour - get away from your home office. For example, take a walk up the stairs in the hallway, go outside or get a drink.
"The next one is the best"
It's essential that you don't sit in the same position for too long. Vary your sitting height by sitting on a cushion, sitting on the edge of your chair, etc.
For a change, it can be nice to sit with your laptop on a sofa or armchair for half an hour and then return to your home office space - be careful not to spend too much time in "floating positions" such as on the sofa.
Daily movement and exercise
Physical activity helps prevent and treat the discomfort caused by static office work.
Prioritize activity during your lunch break or as an immediate end to your workday.
Research shows that just two minutes of stretching every day can reduce pain in the shoulder and neck region. These exercises are attached so you can keep the discomfort at bay.