An increased number of businesses have encouraged or required their employees to work from home this year. With the rise of COVID-19 cases, you may have found yourself working from home, too. Not everyone has allocated work spaces in their homes, and their bodies have taken a toll because of it. Even the most ergonomic environments can leave us feeling achy. Understand how work from home affects your body to make the appropriate adjustments.
Spine
A major component of how working from home affects your body is your posture. Sitting for extended periods of time is linked to a myriad of health issues. Complications include neck and back pain and poor cardiovascular health. Muscles can stiffen and atrophy if you don’t get moving with some regularity during quarantine. If your neck and shoulders seem sore, it may be because your monitor isn’t at the correct height. The soreness comes from your muscles straining to support the weight of your head, which feels heavier when you’re looking down.
How to correct it
Analyze your workstation to gain perspective on areas that could use upgrades. Level your chair or desk so that your monitors are at eye level. A good rule of thumb is to keep your desk at elbow height. These adjustments will keep your head from leaning forward and prevent tension in neck and shoulders.
Move work locations every few hours if possible. This improves your circulation and gives your body a moment to stretch. If you have the finances, many home goods companies have released chairs and desks with ergonomics in mind for the work-from-home crowd.
Eyes
Staring at a screen all day causes eye complications. Abundant screen time can lead to eyestrain, poor sleep, and headaches. It can even result in blurry vision. Eye fatigue becomes very real after eight or nine hours of looking at a computer.
How to correct it
It’s important to take breaks from looking at your screen. Avoid checking your phone on breaks to allow your eyes to rest. The 20-20-20 rule encourages looking at something 20 feet away every 20 minutes for 20 seconds. Using this rule will give your tired eyes the routine breaks they deserve.
Lack of Vitamin D
With increased advisories to stay inside, you may not see as much sunlight nowadays. Vitamin D regulates your body’s calcium and phosphate levels; these two nutrients maintain bone, teeth, hair, and muscle health. Some folks may experience hair loss as a result of vitamin D deficiency.
How to correct it
You can compensate for some of the disadvantages of working from home with more sunlight and vitamin D. Vitamin D can drastically improve mood and self-esteem, which are especially important to keeping intact during quarantine. Take walks in the sun when possible, and ask your doctor if vitamin D supplements are right for you.