Over the past year, we have seen an increase in musculoskeletal issues as most at-home or remote work stations take the form of dining room tables and kitchen countertops designed for eating rather than eight-hour workdays.
Many Americans have been working remotely for over a year, with an increasing number of employers shifting to fully remote or hybrid work models. This unanticipated consequence of the pandemic has been a welcomed one for some – with several recent surveys, including one from FlexJobs, highlighting a majority of employees prefer remote work to in-person. It's clear that remote work is not a trend – it is here to stay, removing old barriers that formerly dictated where people live and how their work gets done. As employers adjust to this new normal, the challenge of maintaining workers' physical and mental wellbeing should be a priority in order to ensure a productive workforce.
Factoring ergonomics into the evolving remote work culture is essential. Before the pandemic, the majority of American workers did not have proper remote work setups at home. However, over the past year, we have seen an increase in musculoskeletal issues as most at-home or remote work stations take the form of dining room tables and kitchen countertops designed for eating rather than eight-hour workdays.
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In addition to limitations of proper space and work equipment, distractibility factors of partners or children can leave a mark on a person's productivity, concentration and overall mental health. Without proper ergonomic setup for remote (or onsite) workstations, workers have a greater risk for comorbidity, or co-occurring mental and physical conditions often associated with worse health outcomes, complex treatments and extended leaves of absence.
To protect employees from experiencing these issues, here are some simple best practices to help workers adapt their home workstations. These can be shared with employees to help them follow ergonomic principles, avoid discomfort and stay productive.
- Get up and move – Unless distracted by kids, roommates or pets, employees may sit too long while working at home — just like at the office. Check out this video and blog post that offer tips on working more activity into the workday.
- Take a break from the screen – Staring at a screen for hours can create strain between the rod and cones in your eyes, creating a tension headache. Ideally, it's a good idea to look away from the screen for a few seconds every 20-30 minutes into the distance to let your eyes adjust. For workers struggling with light sensitivity or tension headaches, specialized filtered (FL-41) eyeglasses can help.
- Aim for a neutral position when sitting for an extended period of time. It's an important rule of ergonomics to keep the body at a 90-degree angle to promote proper circulation in the lower extremities. There are several easy and low cost ways accomplish this such as:
- Position your computer monitor at an appropriate angle and height so that your neck is facing straight ahead. Employees can purchase an inexpensive riser or simply use a stack of books or other stable household items.
- Position laptops or computers and sit in a chair that allows you to lean into the backrest. This is to keep from bending your head forward, which is a common cause of strain and fatigue in the neck and shoulders.
- Prop your feet up when seated by using a box, suitcase, footstool or similar item.
- Use a pillow or roll up a towel and place it behind the back for support.
- Keep elbows level with or slightly higher than the keyboard.
- Try using a chair without armrests; this will allow greater flexibility to mitigate static postures.
- Reduce distractions. Workers will continue to be challenged with an array of distractions in the remote environment – from kids to the neighbor's latest home improvement project. Sound abatement strategies can be put in place to help workers concentrate through the use of noise-canceling headphones or makeshift privacy walls. In addition, an Employee Assistance Programm (EAP) should connect workers with dedicated disability consultants who partner with neutral third party vendors to talk through employees' unique challenges, and brainstorm solutions.
These tips can help mitigate musculoskeletal and other issues, but sometimes employers need help addressing and accommodating workers' unique challenges. The Standard's Workplace Possibilities℠ Program offers a proactive, whole-person approach to behavioral health and disability management through customized solutions that help employees. The program's reasonable accommodation expense benefit, which covers an employer's approved expenses up to $25,000 towards worksite modifications, can enable much-needed support that would not otherwise be funded.
Remote work is here to stay and proper ergonomic strategies will continue to be an integral discipline in supporting employees' overall wellbeing. Having a partner or program in place will help employers address and accommodate employee's individual needs no matter where they are as they get the job done.
Todd Meier is a disability and productivity consultant at The Standard.
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