A minority time, teleworking suddenly became the norm during the first confinement, in order to fight against the Covid-19 epidemic.
But after the originality of the first days, many employees discovered the drawbacks of the practice. Including postural problems, which can cause back pain or musculoskeletal disorders (MSDs).
Here are some tips to avoid them.
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Where to settle?
Prefer, if you have the possibility, a bright room.
Place your screen perpendicular to the nearest window. This will allow you to limit glare and the accelerated visual fatigue that goes with it.
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What position for your computer?
The top of the screen should also be at eye level, so you can read it in an upright posture.
If you have a laptop, avoid resting it on your lap or on a low table. Enhance it if necessary.
If you have a monitor, be sure to check that it can adjust for height and put it at the correct height.
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Which position for you?
Your back should be straight or slightly back, meeting the back of your chair.
Prefer also office chairs to adjust the backrest and seat. If a chair has armrests, make sure they support your forearms without moving your shoulders.
Also check that the seat is long enough: you should be able to sit at the back of the seat without the back of your knees touching it.
When using your keyboard, your forearms should stay close to your torso. Your elbows should form a right angle or slightly greater than 90 degrees.
Finally, your feet should rest flat on the floor. Use a footrest if your seat or worktop does not allow you to do so.
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