Working From Home Office. Set up for Correct Back Posture

Back Health Working From Home

Working from home has become the norm for many people.

As regular office workers reverted to working from home, in the panic of Covid 19, little advanced thought was given to any health and safety at home.

Setting up a work station , having the correct lighting and heating. Lastly, the way we simply sit at our desk or table.

No one anticipated the potential to be working from home to continue well into 3-4 months.

The temporary office became the new office at home.


What Is The Correct Set Up For Working From Home ?


Thanks to our friends at PC Magazine for these tips

1. Maintain Regular Hours

Set a schedule, and stick to it...most of the time.

Having clear guidelines for when to work and when to call it a day helps many remote workers maintain work-life balance.


Working a swing shift is bad for you, and that applies to remote workers, too.

That said, working remotely sometimes means extending your day or starting early to accommodate someone else's time zone.

When you do, be sure to wrap up earlier than usual or sleep in a bit the next morning. Installing an automatic time-tracking app, such as RescueTime, lets you check in on whether you're sticking to your schedule.

2. Create a Morning Routine

Deciding you'll sit down at your desk and start work at a certain time is one thing.

Creating a routine that guides you into the chair is another. What in your morning routine delineates the start of work?

It might be making a cup of coffee. It might be returning home after a jog. I

t might be getting dressed (wearing pajama pants to work is a perk for some, but a bad strategy for others).

Create a morning routine that ends with you starting work. 

3. Set Ground Rules With the People in Your Space

Set ground rules with other people in your home or who share your space for when you work.

If you have children who come home from school while you're still working, they need clear rules about what they can and cannot do during that time.

Additionally, just because you're home and can let service people into the house or take care of pets doesn't mean other family members should assume you will always do it.

If that's how you choose to divide up the domestic labor, that's fine, but if you simply take it all on by default, you may feel taken advantage of, and your productivity may suffer.

4. Schedule Breaks

Know your company's policy on break times and take them.

If you're self-employed, give yourself adequate time during the day to walk away from the computer screen and phone.

A lunch hour and two 15-minute breaks seems to be the standard for full-time US employees.



Remote Work Tips coffee

5. Take Breaks in Their Entirety

 Don't short-change yourself during breaks, especially your lunch hour.

You can use an app, such as TimeOut for Macand Smart Break for Windows, to lock yourself out of your computer for 60 minutes.

Or you can just launch a simple clock or timer on the screen when you take a break. If you return to your desk after only 40 minutes, walk away for another 20.

6. Leave Home

You don't have to eat out every day, but you should try to leave your home regularly.

The same advice applies to people who work in traditional office settings, too: Leave the building at least once a day.

Your body needs to move. Plus, the fresh air and natural light will do you good. Talk a walk. Go to the post office. Weed the garden. You get the picture. 

7. Don't Hesitate to Ask for What You Need

If you're employed by a company or organization that supports your work-from-home setup, request the equipment you need as soon as you start working from home, or within a day or two when you realize you need something new.

It's extremely important to set precedents early that you will ask for what you need to get your job done comfortably, including the right monitor, keyboard, mouse, chair, printer, software, and so forth.

Organizations that are accustomed to remote employees often have a budget for home office equipment.

Ask what it is and how often it's renewed. It also doesn't hurt to ask whether there's a loan agreement or who will pay for return shipping or disposal of outdated equipment.

8. Keep a Dedicated Office Space

In an ideal world, remote employees would have not only a dedicated office, but also two computers, one for work and one for personal use.

It's more secure for the employer, and it lets you do all your NSFW activities in private. But not everyone has a separate office in their home, and keeping two machines isn't always realistic.

Instead, dedicate a desk and some peripherals only for work use. For example, when your laptop is hooked up to the monitor and external keyboard, it's work time. When it's on your lap, that's personal time.

You may want to go as far as partitioning your hard drive and creating a separate user account for work, too.

 9. Maintain a Separate Work Phone Number

 Set up a phone number that you only use for calls with colleagues and clients. It doesn't have to be a landline, second mobile phone, or even a SIM card.

It can be a free VoIP service, such as a Google Voice.

Similar to some of the other tips, having a separate phone number helps you manage your work-life balance.

10. Use a VPN

Use a VPN whenever you're connected to a network that you don't control.

That includes Wi-Fi at co-working spaces, cafes, libraries, and airports.

Some organizations have their own VPNs that off-site employees need for accessing certain servers or websites that store information meant only for internal use.

In those cases, you'll also need to use a VPN at home. In any case, it's a good idea to get into the habit of leaving your VPN connected as often as possible because it's always safer to have it on than not.

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