Good ergonomics considers the physical aspects of work as well as wellbeing, the need for satisfaction and morale. This two-part blog looks at promoting safe working practices and boosting wellbeing.
Part 2 - responsibilities for employees
Get comfortable - look after yourself! You need to ensure you are working in a way that your body is not awkward, unsupported, bent over, shoulders slouched or wrists bent. Aim for a neutral, relaxed and comfortable position. Get yourself a comfortable chair, one with good ‘lumbar’ back support and with adjustable height so you can sit with feet planted flat. For those of a shorter stature, a foot stool can make you feel more supported whilst seated. Find yourself space at a full-height table, not a coffee table, ideally near a window. Looking down at your laptop or phone for periods of time can significantly increase pressure on the neck and shoulders. You can really push the boat out and get a laptop stand to give you a second screen. If you do choose to relocate to the sofa, make sure you use cushions to support yourself and prop your laptop. Working on the sofa should only be if a table is simply not an option, for short periods of time, perhaps when reading is required or listening in on a call. An investment in a complete working from home suite will avoid neck, back, shoulder and lower limb pain and make the WFH experience much more satisfying. Equipment can be bought to everyones budget and indeed site’s like Gumtree are perfect for finding items such as second-hand monitors or ergonomic chairs. Borrowing from friends or family will cost you nothing too.
At eight months into the pandemic, working from home can no longer be considered temporary and therefore employers would be expected to make adjustments were ‘reasonable practicable’. It is therefore reasonable for your employers to provide you with access to basic equipment whilst working from home. Reasonable requests would include a separate monitor (or riser for your laptop), keyboard and mouse to attach to your laptop. Whether this is interpreted as allowing you to take equipment home or giving you a reasonable budget to purchase your own, this should be discussed with your manager. For other larger, more expensive items (e.g. ergonomic chairs, desks) provision of these would be at each organisation’s discretion. The first step though is identifying any discomfort you are having and what could be done to alleviate that. Second step is communicating and actioning this with your employer.
Where employers decide to make your working from home arrangement permanent, guidance on how to carry out workstation ergonomics assessments, provision of appropriate equipment and advice on control measures should be given.
Aside from the equipment, create a working environment conducive to good work. Consider your lighting and work in a comfortably lit area. If you have a reasonable view outside, take the opportunity to set up beside a window bearing in mind positioning your screen to avoid glare, or if you can, make use of a blind. An adjustable desk lamp is a valuable addition especially as we head into the shorter, darker days. Pick a level of brightness which you find comfortable to work in.
Buy a plant for near your desk. Why? Our connection to nature is a proven to benefit our mental wellbeing. Studies prove that indoor plants, boost your mood, creativity and help reduce stress levels. They help clean indoor air by absorbing toxins and producing oxygen. Bringing a bit of nature indoors can add life to a sterile space and absorb noise. Speaking of nature, if you feel like taking a walk, run or 9 holes of golf - do it! The fresh air and exercise will do you good; just be disciplined to get back to your work after and take advantage from it. Either choose it as ‘time out’ of and come back refreshed or use it as a time for some creative thinking. Enjoy your break and don’t feel guilty about taking it, knowing you’ll be productive later.
Keep moving, don’t sit static. Stand and make calls. Don’t book back-to-back Zoom meetings! Ideally we should only sit for short and moderate amounts of time. If you’re the sort of person who will sit at their desk for long periods of time engrossed in their work, you are more likely to suffer from discomfort. A novel idea is to buy a 40 minute egg-timer and when the timer runs out, get up and move around. Whether it’s to rehydrate with a glass of water, or an energising smoothie or a relaxing cup of tea. Alternatively put the washing out, open your post, or let the dog out into the garden. It’s all about changing your position and adding some movement, cancelling out the static posture experienced beforehand.
Avoid social isolation! Make an extra effort to chat to colleagues about non-work related things, take an interest in what’s happening in other peoples lives, make someone laugh. Whilst we may know people professionally but how well do we really know our closest colleagues. Now is the time to get to know them better, find out their interests and let them know you’re there to talk to.
When are you most productive? Be honest with yourself and evaluate when you work best or how you can get the most out of your day. Can you do things differently but not to the detriment of the quality of your work? Are you an early bird and more productive earlier in the day or can get more done later in the evening, when children have gone to bed. Re-evaluate your working day and your preferred working hours and then communicate this with your manager. Given everyones change in circumstances, now is the best time to have this conversation with your manager. It’s quite possible they will be working to their own optimal arrangements too.
And remember, as we all adjust, keep the work life balance in check.
If you would benefit from further ergonomic and human factors advice or would like to receive an ergonomic review of your business, contact Ergo & Wellbeing at info@ergoandwellbeing.com