Work From Home Ergonomics 101

By Morgan Sutherland

Improve Your Comfort, Productivity, and Safety While Working From Home

 

Working remotely from home has many advantages, like cutting the commute time by 100 percent, saving money on gasoline, fewer distractions, and rocking cozy pajamas in the daytime.

 

However, employees who embrace the work-from-home model can find themselves working even harder than before to justify not being physically present at work, which can leave them feeling tired, used up, and drained by the end of the workday.

Research has shown that about 72 percent of workers don't have a dedicated office space at home and over half of them aren't working from a dedicated desk for work.

 

Without a correctly setup workstation and neutral working postures, the chance of getting an injury is just a matter of time. This is why it's essential to understand basic ergonomic principles while working from home so workers can be more comfortable and productive without getting hurt.

 

In this book, you will learn the following.

✓ Practical ergonomic solutions for working from home to improve your comfort, increase productivity, and keep you safe from getting injured.

✓ Common ergonomic risk factors that can lead to musculoskeletal injuries.

✓ Warning signs and symptoms of an injury.

✓ The importance of neutral postures while working from home.

✓ Best practices for setting up your home office workstation.

✓ Three microbreaks that can help you recharge so you can prevent burnout.

✓ How to destress at your desk using breathwork, self-massage, and stretches.

✓ Valuable tips for troubleshooting everyday aches and pains while working from home.

 

Learn how to protect yourself from risk factors that affect your ability to work productively and might damage your health. You can prevent the onset of a work-related injury by reading and adopting the practices given in this book.

• Language: English
• Publisher: Morgan Sutherland
• Release date: Feb 14, 2022
• ISBN: 9798201295455

Morgan Sutherland

Morgan Sutherland has been a massage therapist for over 20 years and a certified ergonomics assessment specialist since 2020. He has numerous self-published books on Amazon about fixing bad posture and getting rid of back pain. In addition, Morgan has created three online courses about cupping, back pain, and posture, and he also runs a health and wellness blog. When the pandemic struck in 2020, and so many people started working from home, Morgan hit the pause button on his massage business and pursued his passion for posture. This led him to become certified as an ergonomics specialist, and soon after, he launched Fit Ergonomics. Learn more at FitErgonomics.com

Book preview

Work From Home Ergonomics 101

––––––––

Tips to Improve Your Comfort, Productivity, and Safety While Working Remotely

––––––––

Morgan Sutherland, L.M.T., C.E.A.S.

Work From Home Ergonomics 101

Tips to Improve Your Comfort, Productivity, and Safety While Working Remotely

Copyright © 2021 Morgan Sutherland, L.M.T., C.E.A.S.

All rights reserved.

No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. The information contained in this book is current at the time of this writing. Although all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assume any responsibility for errors, omissions, or contrary interpretations of the subject matter herein.

This book is for educational purposes only. The views expressed are those of the author alone and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

At times, links might be used to illustrate a point, technique, or best practice. These will reference products I have found useful, but please do your own research, make appropriate comparisons, and form your own decisions as to which products will work best for you. Links to products are used to illustrate points, because they are the examples with which I am most familiar.

Illustrations: Copyright Morgan Sutherland

Contents

Medical Disclaimer

Introduction

Injury Is Inevitable Working from Home

What Is Ergonomics?

Ergonomic Risk Factors

Awkward Posture

Does She Have Neutral Posture?

Repetition

Force

Contact Stress

Risk Factor Takeaways

Warning Signs and Symptoms

How to Sit with a Neutral Posture

Home Office Ergonomics

Your Chair

Your Monitor

Your Keyboard

Your Mouse

Workstation Organization

Microbreaks

Vision Ergonomics

Posture Ergonomics

Mental Ergonomics

Destress at Your Desk

Troubleshooting Pain Working from Home

About Morgan Sutherland

Other Books by Morgan Sutherland

Medical Disclaimer

The information provided in this book is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice because of something you read in this book. Never rely on information in this book in place of seeking professional medical advice.

Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services, and products you obtain in this book. If you’re experiencing any pain or discomfort, please consult your doctor or healthcare provider about whether the exercises mentioned in this book are appropriate for you.

Personal Disclaimer

I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage