To avoid common and painful injuries like tech neck, computer back, and mouse shoulders, one can make simple changes with the way you approach your workday and your surroundings. One such change is changing up your keyboard, using ergonomic keyboards that feel better to use, and leveling up your workspace by tweaking your chair, monitor, and lighting. The Wirecutter created an ultimate guide to an ergonomic work station, which includes tips on positioning your laptop or tablet at the proper height, choosing a sturdy laptop stand to elevate it, and investing in a supportive and comfortable chair.
A good light is essential for good posture, and if your workspace isn't a light-filled loft, layer an overhead light that casts glow over the entire space with a task light on your desktop. With winter coming, it might be wise to try out a seasonal affective disorder (SAD) light therapy lamp that delivers 10,000 lux of brightness. Dave Asprey writes that SAD lights can improve focus, increase energy, and restore natural sleep rhythms.
Research shows that regular exercise can keep muscles toned, improve cardiovascular health, and lift your mood. A team from the University of Colorado Anschutz Medical Campus and the Johnson & Johnson Human Performance Institute found that people who walked every hour felt more vigorous and energetic, compared to those who sat all day. People who walked every hour also reported lower stress, less fatigue, and had fewer food cravings.
Being happy makes your back feel good, as the brain is powerful and can help shape our physical reality. Studies have shown that subjects with chronic back pain who were in a happy mood had lower levels of pain and more tolerance compared to those who were depressed. Make time for happiness on your calendar every day and make it a priority to practice mindfulness and meditation.
Taking a break from your desk can recharge you, especially if you walk in nature. Studies in the science called biophilia found that leaving the office to reconnect with nature, even for a few minutes, helps us return to our work with renewed attention and creativity.
In summary, the COVID work-from-home era has led to an epidemic of work-from-home injuries, with many people working long hours and letting work bleed over into weekends. To avoid these injuries, one can make simple changes to their workday and surroundings. By changing their keyboard, elevating their workspace, and being happy, you can create a healthier and happier work environment.
