home working guide · 2020-05-07 · while we all adapt to working from home, ... avoid eye strain....

HOME WORKING GUIDE

While we all adapt to working from home, for many of us our workplace environment has changed.

More of us than ever before will be using display screen equipment (DSE) away from our controlled office environment to what could be less than ideal home working situations. This brings a greater risk of developing musculoskeletal disorders (MSDs) and eye strain.

To support you in creating a workplace environment from home we have created this guide in conjunction with our sister company Health@Work, to allow you to self-assess your home working environment and make necessary adjustments if needed.

While direct supervision would be ideal, under the current circumstances this is not possible and therefore this guide should prove a useful resource.

Included in the material are a range of mobility stretches to compliment thehome working information, as well as guidance on how to structure your dayduring this period.

Finally, the current guidelines to protect yourself and each other are inside to serve as a reminder of the role we can all play in stopping the spread of COVID-19.

We hope you find the information useful and look forward to seeing you in the near future.

To your good health

Medicash & Health@Work

a note from the wellbeing team

2© 2020 Health@Work

The diagram above shows the ideal seated position when working at a desk

When working in a seated position for extendedperiods of time your body is not in a naturalposture. DSE work involves small but veryrepetitive movements of the hands and wrists.The rest of the body remains fairly static andrequires good support, particularly lumbarsupport. In a poorly set up workstation thissupport is absent and over a extended period of time, chronic health conditions can occur.

Using the instructions included in this guide will help you reduce DSE risks when working from home.

Complete the self assessment on the next page, pre screen your home working space and make any necessary adjustments.

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1. The seat back rest should be adjusted so you are sitting upright with your back rested against the seat back support.

2. Good lumbar support should be achieved (i.e. the lower back should be supported).

3. Seat height should be adjusted to achieve the appropriate position.

4. There should be no excess pressure on the underside of your thighs and back of knees.

5. There should be room under your work surface to allow changes in posture (no obstacles).

6. Forearms should be horizontal and elbows approximately at right angles.

7. There should be minimal bending of the wrists and hands, they should be horizontal to the keyboard.

8. Your screen should be at a comfortable viewing distance and the height such that the eyes are level between the top of the screen and the monitor casing.

9. Ensure there is space in front of the keyboard to support your hands/wrists during pauses in keying. Place the mouse close to keyboard.

10. A foot support should be used if your feet do not touch the ground.

11. If seat armrests are provided these should not prevent you from pushing your chair under the desk or should be adjustable in height.

self assessment


Use blinds to prevent screen glare and adjust brightness settings to avoid eye strain

The screen should be positioned about 35cm to 60cm away from you or about an arm’s length.

By sitting “face-on” to the computer screen, you will avoid having to twist the body placingunnecessary strain on muscles and tendons.

To help prevent the neck muscles from becoming fatigued, a comfortable viewing angle should be achieved by adjusting the screen’s swivel and tilt mechanism.

If you are using a laptop and have a separate keyboard you could raise the laptop heights using a box or books.

DISPLAY SCREEN


Use a rolled up towel as an alternative if you don’t have a wrist rest in your home

Most keyboards have adjustable rear supports that allows you to raise the keyboard at a slight angle. This will enable a more comfortable viewing position.

You may wish to use folded card or padded paper to raise the back of the keyboard slightly.

You should leave space in front of your keyboard to rest/support your hands when not keying. A wrist rest provides gentle support and helps keep hands in line with your forearms. Try not to bend your wrist or overstretch when typing.

Your forearms and wrists should have enough space to prevent them resting on the edge of the desk.

keyboard


Keep the mouse close to your body to reduce the strain on your arm and shoulder

The mouse should be positioned within easy reach, so it can be used with the wrist striaght, not bent upwards. There should be sufficient space to use your mouse.

Sit upright and close to the desk, so you don’t have to work with your mouse arm stretched.

Support your forearm on the desk and don’t grip the mouse too tightly. Rest your fingers lightly on the buttons and do not press them hard. A suitable mouse mat will have a surface that allows free and easy movement.

mouse


If you don’t have a lumbar supported chair use a small pillow positioned just above your belt line to support your lower back

Your seat height should put you in a position so that your eyes are level with the top of the screen. Your arms should be approximately horizontal. Adjust your chair height to ensure hands are horizontal to the keyboard.

If your feet cannot be placed on the floor after your chair has been set to the correct height use a footrest. Try using a small box if you don’t have a footrest.

As a broad guide, your forearms should be approximately horizontal and your eyes the same height as the top of the display screen or slightly above it.

chair


Wipe down and clear your desk of clutter each day to limit the build up of germs and bacteria

The desk should be arranged to allow enough space in which to write either to the left or right of the keyboard. You should avoid any glare or reflection on your desk by controlling daylight using blinds or curtain, where feasible. If your workplace is reflected you may wish to use a dark towel or brown paper which will stop the glare.

The desk should not be positioned under overhead lights if possible.

The desk surface should be non-reflective. Space should be made available under the desk to allow the legs to move freely.

work desk


If you don’t have a foot rest, try using old books or a shoe box

If you cannot place your feet firmly on the ground you will need a footrest. To ensure that your footrest serves its purpose it will need to be of a suitable size to allow posture movement.

By using a footrest you will be able to change your hip angle and therefore should be able to sit with your back closer to the backrest, improving blood circulation to the legs and offering additional support. Try not to sit with your legs crossed as this can reduce blood flow and cause muscle strain.

Your footrest should have a height and tilt adjuster to enable a variety of positions.

footrest


Consider purchasing some indoor plants to purify the air in your home office

There are five areas that home workers should consider when setting up a workspace. These are lighting, temperature, humidity, ventilation and noise. Lighting should not be too bright so that it causes eye fatigue, nor too dim to cause eye strain. Temperature should be no lower than 16 degrees.

Humidity needs to be comfortable, keep your working space well ventilated to help avoid lethargy and dryness of the eyes. Noise levels should not prevent you from concentrating and carrying out your work.

environment


Use the timer on your phone to set regular breaks

Whilst the set up of the workstation is very important in minimising the risk of injury, you will reduce the risk even more by taking regular breaks. Take at least 5 minutes away from the screen every hour, ideally with some change in posture or movement.

You should do other types of work during the day to break up the repetitive nature of computer work.

Gentle dynamic or static stretching for 5 minutes every hour is a good idea to mobilise the joints and support good posture.

working practices


PreparationStart standing or sitting tall. Raise both hands towards the ceiling.

InstructionInterlink your fingers and look straight ahead until you feel a stretch in your back. Hold for 10-15 seconds.

Sets Aim for 2-3 sets with a short break between sets.

standing lat stretch

Keep a strong neutral position all the way through the stretch


Preparation Stand with your feet hip width apart. Place one arm on the side of thigh. Put the opposite arm over head.

Instruction Lean and reach to your side away from the raised arm. Hold stretch for 3-5 seconds and repeat on the opposite side.


side lat stretch

Allow shoulder to raise toward your head for greater stretch


Preparation Place your hands on your lower back standing with your feet hip width apart.

Instruction Lean forward as far as you go without losing your footing. Hold for 3-5 seconds.


standing backward bend

Only apply gentle pressure with your hands, let the lean guide the movement


Preparation Start standing or sitting tall. Grab one arm above your elbow with your opposite hand.

Instruction Pull your arm across your body toward your chest until you feel a stretch in your shoulder. Hold for 10-15 seconds.

SetsAim for 2-3 sets with a short break between sets.

cross body shoulder stretch

Make sure to keep your elbow at shoulder height as you stretch


When so many things are changing quickly day to day, it can be difficult to invest time and energy into a new routine that requires you working from home.

The reality is that this experience is something completely new and procrastinating the outcome only creates stress and anxiety. It’s much better to focus on the things you can control which will ultimately provide you with structure and peace of mind.

Ask yourself the following questions:

1. How effective is my routine in supporting what’s expected of me?

2. Is there anything overlapping between work and home? For example, shopping, kids school work etc. Take a moment to consider the patterns in your day.

3. Once you have become self aware of the patterns you may spot opportunities to structure your day in a way that allows you to stay “in control”.

A sample morning routine might look like the below:

7am: Wake up and shower, get kids dressed8am: Breakfast with family9am: Log into work10am: Help kids log on for school work

The goal of having a plan is not to live rigidly within it, as evidently flexibility is required in ever changing circumstances. However, having some sense of order working from home will help establish a framework for keeping well during the current climate.

Use the daily planner on the next page to structure your day.


fostering a new home routine

daily planner

to do list

notes

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day

7.00 am

7.30 am

8.00 am

8.30 am

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Wash your hands.Practice good handhygiene by washingyour hands withsoap and water orusing alcohol orhand sanitizer.

Stay in a specific room.If you're sick or suspectyourself to be sick, it's best to stay in adesignated room orarea away from others.

If possible, have a designated toiletand bathroom as well.

Call your doctoror hospital beforevisiting.If you need to seek medicalattention whether for viralsymptoms or other medicalcare reasons, contact yourdoctor or hospital ahead of time so they can prepareand take precautions foryour arrival.

Stay at home.Limit all your non-essential travel.

Unless you're going out for food,medicines or other essentials.

Check your temperature.Check your temperature atleast two times a day.

Watch for othersymptoms.Aside from fever, Covid-19symptoms include cough,difficulty breathing, and fatigue.

Practice socialdistancing.If you need to go out,maintain at least 2 metres (6 feet) distance from others.

Self-quarantine is recommended for individualswho have been directly exposed to the newCoronavirus or have history of travel in infectedor heavily populated areas.

Procedures forSelf-Quarantineunder Covid-19

procedures for self-quarantine under covid-19

Let’s all do our bit to protect each other


Source: Centers for Disease Control and Prevention (cdc.gov)

To find out more about Medicash’s or Health@Work’s products and services visit www.medicash.org or www.healthatworkcentre.org.uk

Helping you to take a positive approach to the healthMedicash isn’t just health insurance; it’s everyday reassurance, benefiting both employee and business.

Medicash plans help to manage everyday health costs by offering money back on a range of treatments, from flu jabs and inoculations to dental care and optical costs. Cash plans are simple, increasingly popular and aim to get your workforce back on their feet as fast as possible.

In the current climate our telephone helplines and Employee Assistance Programme offer a great support mechanism to help your employees deal with a range of challenges including working from home, isolation, anxiety, financial worries, relationships and sadly bereavement too.

© 2020 Health@Work

Our mission is to help businesses to build safe & healthy workplacesWe offer a personalised, holistic approach to health, safety and wellbeing within the workplace that benefits your business, your employees and your customers.

The qualifications, knowledge and extensive experience of our team has led us to being one of the premier health, safety and wellbeing consultancies in the country with a track record to match.

We work with businesses to understand their needs and provide suitable health, safety, compliance, wellbeing and training packages to suit every business and every budget.

home working guide · 2020-05-07 · while we all adapt to working from home, ... avoid eye strain....

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