Telework, Change of Position

There are already many companies today that have joined teleworking to mitigate the contagion of the COVID-19 virus. Following the recommendation of the Public Administrations regarding the measures to face the crisis triggered by the global pandemic: “Companies will have to promote teleworking when circumstances permit.”

The vast majority of companies in Spain were not prepared to implement teleworking. According to Eurostat, only 4% of Spanish workers regularly carried out their tasks outside of offices. It is currently being implemented at full speed due to the special circumstances we are experiencing.

What is teleworking?

According to the Ministry of Labor, there are three basic elements.

1. Telework refers to a paid professional activity.

2. Decentralization of the workplace.

3. The means and technology used to develop the work.

Currently, due to the global pandemic, teleworking must be interpreted as a protection against contagion from the sectors that must follow their work in person, such as the essential and necessary health sector.

Therefore, a change of position of the concept of professional activity is required and, literally, a change of position of our own body. It will totally change the space that we have occupied until now. At home, we will have to make changes and one of the most important, if we do not want to suffer physical discomfort as the days go by, is to maintain a correct posture in front of the computer.

We must achieve the minimum load for our spine. We can do this if we try to correct our posture.

Parts of our body to protect

Back : when sitting in a preferably high chair, we must support our back against the backrest, to keep the spine straight.

Forearms : they should be about 10 cm away from the keyboard and leaning on the edge of the table, the preferable height of which can be 75 to 80 cm.

Cervical: if we have to lower our head to see the screen, the head and neck will suffer. The visual level of the screen should be kept at eye level. The distance that we must keep from the screen is approximately 45 cm.

Chest and shoulders : they must be level without having to get up when performing the typing action. With a straight back, the chest and shoulders should remain straight as well.

Knees : They should be at the same height as the hips, forming a right angle. We will adjust the height of the seat to achieve this.

Feet: They should always be in contact with the ground, or on a surface such as a footrest.

Of course, it will be essential to get up at least a few minutes every hour to loosen the muscles, moving and doing some stretching.

Adaptation to current circumstances is mandatory at this time. Let’s make our body adapt well to its new professional location, which is our own home.