The zoom almost broke my body.This is the way to protect you

Will you keep Working from home or back to the office, the pandemic shows us Safe and comfortable working space. For many of us are forced to work where we live, this means Create a temporary station There is no space or supplies available. The dining table becomes a table, the sofa becomes a seat, and the computer replaces face-to-face interaction. Ergonomic errors cause discomfort and countless common injuries.

Last academic year, I taught science to 133 8th grade students through Zoom. I started as a healthy 29 years old, eating well, exercising 3 times a week, meditating, and meeting friends on weekends. Although I have a history of depression, I have found a way to control it. After nine months of remote teaching, I had a high baseline of back and neck pain, chronic stomach pain, anxiety, and worst of all, my shoulder pain caused me to wake up at night.

Seeing plastic surgeon Louis Peter Re, he said that my left shoulder was obviously collapsed. He asked about my home desk settings. I told him that my laptop was lifted up with a book, so whenever I typed, I would stretch my hand to the keyboard and open my elbows. He gave me a lecture on Ergonomics 101, diagnosed me with tendinitis, and gave me a cortisone shot at the same place where I was vaccinated two months ago.Before the school year, I studied How to look good on Zoom Become a more attractive teacher. Articles I have read suggest that I stack books under the laptop until the camera is level with my eyes to avoid unattractive upward chin angles. Re shook his head and said that he wants people to care more about staying healthy than looking good in front of the camera.

Combined with the physical therapy exercises he recommended, I adjusted my work settings and interviewed experts.As a company and as an individual Increasingly adopting remote working mode, You can make some important adjustments to reduce and prevent various injuries.

Laptop problem

The portability of the laptop is very good, but it is not so good when used as a permanent solution. For small computers, the screen is significantly below eye level, which means you are more likely to bend over. The keyboard is not set on the edge of the table, it should ideally be placed there. According to Re, this leads to a “closed posture, which may eventually lead to neck, back, and shoulder strains.”

In my case, the screen is flush with the line of sight when the laptop is placed on the book, but I am still hunched over while typing. My flared elbow put pressure on the front of my shoulder and caused painful tendinitis.

One solution is External keyboard“To solve this problem,” Re said, “I usually recommend that you buy a separate full-size keyboard, which can be wired or Bluetooth.” With an external keyboard, you can lift the laptop, and No need to reach out to type.You can elevate your laptop by stacking books or buying a laptop Laptop standThe top of the laptop (or monitor) should be slightly above eye level. This setting will help prevent you from bending over.

Find the right chair

After using the folding chair for too long, I Muscle strain On my back. Physiotherapist Melanie Karol said that her husband also injured herself from using a folding chair, causing her legs to numb. In our interview, Carol made it clear that this is not just about choosing the right chair, but about using it correctly.

One Ergonomic tables and chairs There is an adjustable height. Both Karol and Dr. Re emphasized the importance of keeping the chair at an appropriate height, that is, keeping your forearms, wrists and hands level with the desk and keyboard. Otherwise, your shoulders, neck and back will be strained. The ideal ergonomic chair has adjustable lumbar support.