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 and a video to DIY your ergonomic 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.
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