Homeworking ergonomics has brought a lot of media attention to Plein le Dos, my posture manual in French. This time, two of the recently published articles have been translated in English. Click on the images below to read them.
Many of you have to stay at home due to the coronavirus spreading worldwide. One of the challenges will be to protect your musculoskeletal health while working at home, where the working conditions are usually not as good as at work. You will find detailed advice to adjust your workstation and improve your posture on the free summary of my course on screen work ergonomics.
Below are pictures of the homeworking desk that I made for my wife, inside her Ikea closet. A ruler with double-sided tape blocks the laptop from sliding. If you do not have a proper office chair, you may consider using a lumbar support on a kitchen chair with a backrest.
A good sitting posture is essential, but you also need to monitor your daily screen time. Below are my recommendations for you and your children: if your child is 12 years old, she may spend daily up to 2hrs on a desktop OR up to 40 min on a laptop OR up to 20 min on a smartpohone. In other words, the green line indicates your "daily credit". Each minute on the desktop costs you 1, each one on the laptop costs you 3 and each one of the smartphone costs you 6...
Frequent breaks are also need, as shown below. The logic is the same: the smaller the screen, the younger the user, the more frequent breaks need to be.
Last but not least, you need to remain physically active! The two exercises below will help you preserve your musculoskeletal health: practice often, but slowly and always within your comfort zone. Simple cardio activities for home include the exercise bike that you once bought (and since then left in your basement), a jump rope for a few minutes several times a day, to jog on the spot, etc.
Video consultations are available for all those who want personal advice, wherever you live: feel free to contact me.
Vacuuming, cleaning under furniture, carrying: these are all activities in which many of you hurt yourself at home. Imagine what it is like for those whose job it is!
To better help them, Olivier Girard is partnering in Switzerland with Batmaid, a start-up company dedicated to improving the working conditions of home-based cleaning women. On June 26, we hosted a workshop at a cocktail reception at the Batmaids of Lausanne; we repeat the exercise in Geneva on July 4th. To join us, check with Batmaid.
The cartoon below reminds be both of my job as an ergonomist and of my job as a posture therapist.
The ergonomist works mainly with companies (B2B). For many of them, improving working conditions takes time and energy. However, in thinking so they forget future gains in terms of productiviy, quality, motivation, lower absenteeism, etc.
The posture therapist works more with private people (B2C). He also meets many who believe that they lack the time (or the energy, or both) to think about the new behaviours that they need to repeat in order to anchor new habits. In doing so, they also ignore future gains in health, quality of life, performance (e.g., in sports), and even energy and immunity as several clients of ours reported.
Hence, yes: we always have other priorities than to correct an unhealthy state of things, which violates the laws of physics and anatomy. But do we really have a choice when we are not the ones who set the rules?
"Text neck" is an umbrella concept to describe the neck (and head) symptoms of those spending too much time on their smartphone (typically to write text messages). The March 2017 issue of the Spine Journal rings the alarm bell: practitionners notice an increase in the prevalence of the issue.
We absolutely agree on the fact that mobile screen devices (smartphones, tablets, etc.) are a health hazard. Our main and most effective recommendation is therefore to limit their usage time. One way to do so is to call rather than to text, another one is to send vocal messages (e.g., via Whatsapp) rather than to type. Teenagers need particular attention from adults in this respect.
Once this is done, it is indeed true that raising the phone helps avoiding a forward head posture. However, holding the phone at eye level may also create strain in the neck and shoulders area. Hence, placing the phone on an elevated surface (e.g., shelf), inclined if possible, is surely a healthier option.
Finally, a good body awareness will help you keeping the neck aligned: make sure that your thoracic spine is not rounded, that your shoulders are not pushed forward, and that you keep your chin drawn slightly inwards. It will also help you slowing down when your body tells you it has enough...
For the last 10 years we have been giving numerous conferences and workshops. More often than not, participants asked why we were not intervening in primary schools to teach children early on. Today we are officially launching a pilot project in Switzerland to achieve this. It was time: a large number of teenagers already suffer neck and shoulder pain, before even entering the job market! [...]
I always explain that my job is to teach people how to use their body well. I am well aware that this sounds very abstract at first, so let us see a practical example.
One of my patients recently asked whether he may snowboard during his holidays, despite his bad back (he has seriously damaged lumbar disks, with chronic radiating pain). What are the risks inherent to snowboarding, and the potential damage to his back in view of his condition? [...]
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