Health hazards lurk in the most unexpected of places, including the home office. It has become a more recognized problem now that a greater number of people are working from home.
Fortunately, there are steps you can take now to prevent injury while working from home.
Outlined here are the prevailing health hazards encountered by the home office professional and simple ways to conquer them.
Problem: Carpel tunnel syndrome. This is a repetitive stress injury incurred by people that use computer keyboards, PDA’s and other electronic devices with a high frequency. This can cause pain and numbness in your wrists, hands and fingers.
Solution: Invest in a gel wrist pad or an ergonomically-designed wrist rest for use with your computer. Also purchase an ergonomic mouse and mouse pad. There are also gel wrist pads that have built-in tracking balls that you can use in place of a standard mouse. Most office supply stores carry ergonomic supplies such as these. Maintaining the correct posture can also help. Keep your feet flat on the floor, your back straight and elbows at the height of your keyboard. Rotate your wrists in circular motions periodically to relieve the stress and encourage blood flow.
Problem: Neck strain. Often, after long hours spent at the computer, you suffer from a stiff neck. This can lead to more serious injury of your back, so take precautions now to eliminate this nagging problem.
Solution: Check your monitor height. Is it at eye level so that you are looking directly at it without bending your neck? Make adjustments with a raised platform that can be found at any office supply store. Take breaks often and exercise your neck and shoulder muscles by rotating your shoulders in a circular motion and turning your head slowly from side to side. This will relieve the stress by loosening up your muscles.
Problem: Back pain. This is a serious problem that can be prevented with smart seating choices.
Solution: The main cause of back pain is your chair. It should be adjusted to fit your posture properly. Investing in an ergonomic chair is the best way to conquer back pain in the office. These chairs have adjustable backs, height, armrests and provide lumbar support. You should be seated with your feet flat on the floor, your rear at the back of the seat and arms positioned parallel to your keyboard. Stand up and move around throughout the day. Stretch by reaching up with your palms and holding for several seconds. This will help loosen up tight back muscles.
Problem: Stress. You may be living the dream of working out of your home, but you will still encounter stress.
Solution: When working at home, you work to your own schedule and sometimes skip lunch and work through the night. To avoid stress take breaks and leave work at a reasonable time every day. Get away from your office by taking walks outside and meeting with friends for lunch. Keep actively social by forming networks with like-minded people. Join local business groups to remain in touch and within reach of helpful business advice. Don’t be afraid to outsource those tasks that are beyond your reach.
Problem: Eye strain. This can lead to headaches and really cut down on your productivity. Take measures to prevent it early on.
Solution: Ensure that there is no glare or reflection coming off of your computer screen. Make sure to position light sources away from the screen and dim overhead lights. Your computer screen should not have to compete with other light sources in the room. Look away from your computer screen periodically and focus on a distant object. Take breaks often. If you wear contact lenses, your eyes will dry out more quickly because we tend not to blink as often when staring at a computer screen. Use moisturizing drops frequently to combat dry eyes.
Problem: Weight gain. Spending long hours at a desk can wreak havoc on your figure. Also having a stocked kitchen close by can lead to temptation.
Solution: To combat the long hours of sitting, take breaks and walk. Get outside for a quick 30-minute walk during lunch. Invest in a treadmill or exercise bike that will fit into a corner of your office. A quick walk or run on the treadmill, a brisk ride on the bike and you will get a great burst of energy as well. You can also do exercises right at your desk throughout the day. Keep healthy snacks in your office so you don’t venture into the kitchen. Fruit, nuts and whole-grain cereals work nicely. Drink lots of water throughout the day to keep your appetite in check and provide sufficient hydration.
The health hazards that affect the home office professional can sneak up unawares when you are not tied to a strict work schedule. Fortunately, these problems can be solved easily with the simple practice of ergonomics, planning and discipline.
Problems such as repetitive stress disorders, back, neck and eye strain are those that can lead to more serious complications if ignored. Weight gain is a hazard that many experience and can also be prevented. Don’t become a victim of your profession. Take steps now to achieve a healthy and productive home business.