Seattle, WA: 206-521-5676 Olympia, WA: 360-236-8748 Portland/Salem, OR: 503-768-9742 Info@SolutionsNW.com
5 Remote Worker Tips to Jump-Start a Productive Workday

5 Remote Worker Tips to Jump-Start a Productive Workday

5 Remote Worker Tips to Jump-Start a Productive Workday

5 Remote Worker Tips to Jump-Start a Productive WorkdayRemote Worker Ergonomics Assessment

Working from home requires self-motivation to be productive throughout the week. However, remote workers may struggle with productivity from the moment they wake up. 

Creating a morning routine will help set the tone for the rest of the day to ensure one meets the job’s needs and standards. 

Continue reading and share these 5 tips from our ergonomics experts on how to create a routine to jump-start a productive workday for your remote workers or for yourself!

1. Drink Water After Waking Up

One of the most important morning rituals for work productivity is to start your day with drinking water. As we sleep, our bodies cannot hydrate due to a lack of water. Therefore, you should drink water as soon as you wake up. 

The longer you go without water after waking up, your body suffers. According to ergonomics experts, your mental and physical capabilities weaken, leading to counterproductivity for work tasks. Your energy levels will also be much lower throughout the day if you put off hydrating. 

2. Exercise

Exercising is another great way to kickstart a productive workday. Physical activities will get your blood flowing, which leads your body to release endorphins. These endorphins create a better mood and more energy to start your day. 

Any activity that raises your heart rate is sufficient enough in the mornings. Many people use aerobic exercises to get a quick workout before starting work. For example, you can walk, run, bike, do yoga, etc.

3. Take a Morning Shower

Taking a shower in the morning is another way to have a productive day. Morning showers are a great way to wake you up, especially if you take a cooler one. Doing so will help relieve grogginess and sleepiness. 

Remote Worker Ergonomics AssessmentA shower will also help start your day freshly, as you’ll look and smell better overall. Your cleansed body will be ready to take on the day and can even help elevate your mood.

4. Plan Your Day

A work-from-home job can have many distractions. However, starting your day with a plan can keep you on track with your work tasks. Doing so will keep you focused on what needs to be done throughout the day. 

Start by listing out each task that must be done. Then, set aside sufficient time to get each duty completed.

5. Organize and Design an Ergonomic Home Office

When remote workers have access to an organized home office designed with ergonomics in mind, they will be setup to succeed.

In fact, it is important that every business owner or human resources manager ensure their remote workers have a properly designed home office to work in. When a remote worker can work in a space that is designed specifically for their daily work tasks, it will make it easier to jump right into a productive workday.

Consider hiring an ergonomics consultant to perform an ergonomics assessment on your remote worker’s home office. Ergonomic assessments are a great investment, as having proper ergonomic design will lead to improved workday productivity, happier workers, and less injuries.

You may also want to consider a virtual ergonomics assessment for an affordable and remote option.

How to Have a Productive Workday as Remote Worker

These tips will ensure remote workers have a productive workday and can work efficiently from home. Share these tips with your remote worker staff or use them yourself and benefit from adding these ideas to your morning routine!

If you need help creating a more ergonomic workplace for yourself or your employees contact the ergonomics experts at Solutions Northwest Inc. for more information. You may also want to consider an affordable virtual ergonomics assessment, which can be done remotely (all you need is access to e-mail or a smart phone).

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

Home Office: 3 Tips to Prevent Muscle Cramps and Aches

Home Office: 3 Tips to Prevent Muscle Cramps and Aches

Home Office: 3 Tips to Prevent Muscle Cramps and Aches

Home Office: 3 Tips to Prevent Muscle Cramps and Aches

A whopping 90% of companies are planning to adopt either an entirely remote-work or hybrid model for workers in 2022. For some, this is a dream come true. The ability to get work done in your PJs, from the comfort of your kitchen, sounds great, right?Remote Worker Ergonomics Assessment

However, as many remote workers and employers have discovered, working from home isn’t always exactly what they might have imagined. The excessive time spent sitting (especially if sitting in an improperly setup home office) can cause complications like muscle cramps for remote workers. Furthermore, when a home office is not properly designed, remote workers will be at risk for many other preventable injuries.

A remote work model doesn’t mean the body has to suffer. Every company should be ensuring their remote workers are working in an ergonomically safe environment.

This blog contains tips from the ergonomic experts at Solutions Northwest Inc. to help guide you and your staff on how to work from home in comfort and prevent workplace injuries like muscle cramps and aches.

1. Maintain Proper Posture While Working

According to the ergonomics consultants at Solutions Northwest Inc., one of the most effective ways to prevent muscle cramping while working is to maintain proper posture.

Here are some tips to correct your posture while sitting:

·         Keep your back straight and shoulders back

·         Use a lumbar roll to help maintain normal curves in your back

·         Distribute your weight equally across your hips

·         Keep knees bent at a right angle

·         Keep both feet flat on the ground

A proper sitting posture won’t just help to alleviate your muscle cramps, but it will also provide added health benefits like increased energy levels and more. Maintaining proper posture while working can result in improved breathing, reduced back pain, and even optimal digestion.

Related Article: “4 Tips to Improve Your Posture at Work

2. Move Around and Take Breaks

This one may seem obvious, but another great way to prevent muscle cramps while sitting for work is to take frequent breaks and move around. Although it seems simple, it’s hard to motivate yourself to go for even a quick walk if you’re overwhelmed with work. However, doing so can greatly improve your overall health and help with muscle cramping.

Taking breaks not only improves your health, but also boosts work productivity.

Related Article: “5 Reasons Work Breaks Boost Productivity

3. Consider Proper Ergonomics when Sitting at your Desk

There’s a right and wrong way to sit at your desk. Here are some tips from the ergonomics experts at Solutions Northwest Inc. to optimize your workspace for ergonomic comfort:

·         Keep your monitor at eye level

·         Center the monitor in front of you, about 18 to 25

·         Ensure the monitor is away from windows (to reduce glare and eyestrain)

·         Sit with your back flush against your chair

·         Keep armrests at equal heights

·         Place your keyboard and mouse at forearm level

·         Keep your elbows relaxed

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.However, even following all these steps won’t combat the dangers of badly designed furniture. Setting up well-designed ergonomic furniture and ergonomic accessories will make it much easier to adhere to these recommendations. If you need assistance with this, reach out to ergonomics consultants at Solutions Northwest Inc. for help.

Related Article: “5 Reasons Work Breaks Boost Productivity

Remote Workers Require Ergonomically Designed Home Offices

Investing in an ergonomics assessment to design a remote worker’s home office remains the best way to optimize a worker’s comfort. For this reason, every employer needs to ensure that their remote workers are provided the same ergonomic workstations that in-office workers receive.

An investment in an ergonomics assessment actually pays off, as worker’s will become happier and more efficient with less workplace injuries.

If you want to help your remote employees set up an ergonomic home workspace, contact the ergonomics experts at Solutions Northwest Inc. for more information. You may also want to consider an affordable virtual ergonomics assessment, which can be done remotely (all you need is access to e-mail or a smart phone).

Looking for More Tips on How to Create an Ergonomic Workspace? Contact us at SolutionsNW.com, we will be happy to help you!

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Seattle, WA

206-521-5676

Portland/Salem, OR

503-768-9742

Contact our Ergonomics Experts

How to Prevent Digital Eye Strain While Working on a Computer

How to Prevent Digital Eye Strain While Working on a Computer

How to Prevent Digital Eye Strain While Working on a Computer

How to Prevent Digital Eye Strain While Working on a Computer

American jobs have become more computer reliant and there is no sign of this slowing down. As great as technology can be for working, it also has a few downsides. For example, studies suggest that over half of computer users reported computer vision syndrome, or digital eye strain (DES) in 2018.
Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.
Luckily, there are ways computer workers can avoid this uncomfortable phenomenon. Read on to learn how you or your employees can prevent eye strain while working on a computer with some tips from the ergonomics experts at Solutions Northwest Inc.

Ways to Prevent Eye Strain

The most obvious way to prevent digital eye strain is by reducing the amount of time you spend looking at a screen. Less screen time means less eye strain. One should reduce as much additional screen time as possible, however this isn’t realistic if your job requires you to use a computer, tablet, or phone every day.

That is where the ergonomics experts come in, there are other ways to reduce the symptoms of digital eye strain and the ergonomics consultants at Solutions Northwest Inc. have some tips below.

Computer Glasses with Blue Light Filtering for Eye Strain

Although blue light occurs naturally, digital devices often emit much higher levels of blue light than is healthy for our eyes. Artificial blue light is not only linked to eye strain, but also to restlessness and insomnia.

Using blue-light blocking computer glasses can help filter out this harmful blue light and protect your eyes. They look just like regular glasses and can even be somewhat fashionable to wear. Wearing these can reduce your risk of digital eye strain, but they aren’t a stand-alone solution. Use blue light computer glasses in conjunction with the other methods discussed for the best results.

Related article: “Ergonomics Tips: Computer Glasses for Office Workers

Take Breaks from Working

When working on a computer, it’s easy to forget to take a break. However, skipping breaks has depreciating returns and worse yet – it can cause workplace injury and digital eye strain.

Ergonomics experts advice workers to get up and walk around, drink some water, and take some time to stop looking at the screen. Consider concepts like the “20-20-20 rule.” For every 20 minutes you spend looking at any screen, take 20 seconds to look at an object 20 feet away from you.

This isn’t a hard and fast rule. If you find it hard to remember to do this every twenty minutes, just take frequent breaks. You may also want to consider downloading some apps that remind you to take your breaks.Remote Worker Ergonomics Assessment

Related article: “3 Free Apps that Serve as  Break Reminder at Work

Implement Workspace Ergonomics

Perhaps one of the best ways to prevent digital eye strain and/or reduce symptoms is to create an ergonomically-friendly workspace.

For example, be mindful of the position of your desktop monitor. A desktop monitor should be about 18 to 25 inches away from you. Try sitting up straight and reaching your arm out to ensure your monitor is about arm’s length away from you. Furthermore, be sure to position the screen so your eyes look slightly down, rather than straight ahead, up, or way below.

The best way to implement workspace ergonomics is by investing in an ergonomics assessment for yourself or for your employees. With an assessment, an ergonomics consultant will implement a setup to reduce digital eyestrain and all other forms of workplace injury.

These assessments are available in-person and now as virtual ergonomics assessments as well.

Preventing Digital Eye Strain

Digital eye strain doesn’t have to become a major problem if you take preventative measure. Creating an ergonomic workspace is one of the best ways to prevent eye strain and reduce the risk of DES before its onset.  Ergonomic risks should never be ignored. If you or your company needs assistance in setting up proper ergonomics for workers, consider performing a professional ergonomic risk assessment.  We’d love to invite you to contact our experts at Solutions Northwest Inc. today to check up on the ergonomic risks of your employees.

Require a Virtual Assessment? The ergonomics experts at Solutions Northwest Inc. are now offering affordable Virtual Ergonomics Assessments specifically for remote workers (all you need is access to e-mail or a smart phone).

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.
Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Seattle, WA

206-521-5676

Portland/Salem, OR

503-768-9742

Contact our Ergonomics Experts

How to Prevent Back Pain While Working from Home

How to Prevent Back Pain While Working from Home

How to Prevent Back Pain While Working from Home

How to Prevent Back Pain While Working from Home

Sitting at a desk all day can cause you or your employees back to hurt, but there are things that can be done to prevent back pain while working. Here are some tips from the ergonomics experts at Solutions Northwest Inc. on how to prevent back pain while working at home.Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.

Projections show that over 36 million Americans will be working from home by 2025. Compared to 2019, this is an almost 90% increase in work-from-home jobs. Every workplace must ensure their remote workers avoid any increased risk for back pain.

In the office, human resources or the office management will usually hire an ergonomics expert to perform an ergonomics assessment. However, what about ergonomic assessments for a home office? With the rise of remote work, companies like Solutions Northwest Inc. are now offering virtual ergonomics assessments that can show offices and employees how to prevent back pain and solve that mysterious increase in back pain after some time working at home.

In fact, our ergonomics consultants have put together a complete guide unique to remote workers and how to prevent back pain, so keep reading for more information!

Types of Back Pain

Typically, there are three types of back pain: nerve, muscle, and bone. Nerve pain feels distinctly different than musculoskeletal pain – it usually presents like sharp, burning, or stinging pain.

In some instances, it can also present with numbness to the touch or changes in skin sensation. Muscle strains happen when the tissue becomes overstretched. Sitting all day long can put your back and spine in an awkward or uncomfortable position, leading to this type of back pain.

 

Over time, chronic inflammation and poor posture can affect the nerves exiting your spine and lead to other types of pain.

Potential Causes of Back Pain While Working

One of the causes of back pain while working is likely what you are doing right now: sitting. Not all types of sitting can cause back pain, but a slouched posture can lead to changes in muscles and tissues. Other causes of back pain are: degenerative problems, nerve or spinal cord issues, fibromyalgia, pregnancy,    advancing age, low fitness levels, and even genetics.

If you sit all day long and notice lingering pain when you go to stand up, there are some simple solutions you can start implementing for getting rid of back pain.

How To Prevent Back PainRemote Worker Ergonomics Assessment

Stopping and preventing back pain while working from home starts with a virtual ergonomics assessment. Ergonomics in the workplace means creating an environment that allows you to work efficiently and comfortably within your limitations. Here are some simple ways you can start creating a better ergonomic workspace:

  • Work at appropriate heights (e.g., don’t hunch)
  • Use adjustable office chairs
  • Consider standing desks
  • Follow 20/20/20 rules
  • Don’t use your couch or bed
  • Take brief walks

When sitting at a desk, you want your elbows close to 90° and your wrists in a neutral position. Your feet shouldn’t dangle, and your head and neck need to be in a neutral position.

Quality office chairs or opting for a standing desk can help keep the natural curvature of your lumbar spine and decrease added strain. Lastly, the benefit of a virtual ergonomics assessment is you can have a professional evaluation of what you can change that can quickly answer the question: why does my back hurt?

Related article: “Sitting vs Standing at Your Desk

Work From Home Comfortably

Working from home has become a new norm, and it can offer better flexibility, comfort, and decrease work stress. Yet, if back pain prevents employees from getting work done and limits productivity, it’s time to look into how to prevent back pain for remote workers.

Poor home workspace ergonomics is likely to blame for your back pain, and a virtual ergonomics assessment will help every remote worker create a comfortable and safe work-from-home space.

Ensure remote workers work from home comfortably and efficiently –contact the ergonomics experts at Solutions Northwest Inc. for information on ergonomics assessments both in-person and virtual. Virtual ergonomics assessments can be done remotely (all you need is access to e-mail or a smart phone) and are an affordable investment.

Looking for more tips on how to create an ergonomic workspace? Contact us at SolutionsNW.com, we will be happy to help you!

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Seattle, WA

206-521-5676

Portland/Salem, OR

503-768-9742

Contact our Ergonomics Experts

5 Reasons to Get an Ergonomic Standing Desk

5 Reasons to Get an Ergonomic Standing Desk

5 Reasons to Get an Ergonomic Standing Desk

5 Reasons to Get an Ergonomic Standing Desk

On average, approximately 60% of U.S. adults do not engage in the recommended amount of physical activity and 25% are not active at all. Inactivity can worsen with sedentary jobs and when sitting for prolonged periods while working. Investing in office ergonomics and purchasing an ergonomic standing desk can help improve a worker’s health, reduce inactivity, and even improve energy and productivity while working.

How do you know the best type of standing desk for you or your employees? An ergonomics consultant can best pinpoint specific workspace needs to reduce health risks and pain at work with an ergonomics assessment. In this blog we will explore five reasons your next purchase should be an ergonomic standing desk, so keep reading for more information!

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.What Is an Ergonomic Standing Desk?

Have you considered buying a standing desk for yourself or your employees? Ultimately – a standing desk is an ergonomic workstation that lets you remain standing while working on your computer or other tasks.

There are a few different types of standing desks, such as fixed-height and sit-to-stand desks. However, it is important to have a balance of both sitting and standing while working, so an adjustable sit-to-stand desk may be your best option.

Related Blog Article: “Sitting vs Standing at Your Desk

1. You Can Alternate Between Sitting and Standing

When employees hear of “standing” desks, they may think they’re going to be stuck standing all the time. However, a good ergonomic standing-desk will be adjustable and allow workers to sit and stand throughout the day. Furthermore, these standing desks are often motorized, making it simple to go from sitting to standing with a push of a button.

2. Standing Gets Your Body Moving

Sitting or lying down burns the least amount of calories, so simply adding standing during your workday can get your blood moving.

According to Healthline, “when you stand, you burn anywhere from 100 to 200 calories an hour. It all depends on your gender, age, height, and weight. Sitting, by comparison, only burns 60 to 130 calories an hour.” Healthline goes on to say, “when you’re on your feet, you activate your muscle mass. This muscle mass helps you burn more calories. Plus, when you stand, you’re moving your body more. All of those foot taps and stretches can add up over time.”

3. Help Avoid Cardiovascular Disease Risks

Research has proven that sitting for long periods and sedentary behavior increase your risk for cardiovascular disease.

The average adult sits between five to eight hours daily. In some instances, prolonged sitting can negate the positive benefits of exercise and activity. Instead, moving throughout the day or using a standing desk can help get your body moving and maybe even encourage you to move than you usually do on the workday.

Take your standing desk to the next level and incorporate a few minutes walking around the house or office for the best results.Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.

4. Decrease Back Pain

Do you find your back pain increasing when working from home or after sitting all day at the office? The problem could lie in how you spend most of your day: sitting. Instead, a standing desk can help reduce strain on your low back and neck.

Even if you deal with chronic back pain, making the switch can have immediate effects.

5. Proper Ergonomics Improves Energy and Productivity While Working

Standing improves energy expenditure compared to sitting and sit-to-stand desks are likely to improve the ergonomics of your workstation. As a result of the comfort and less strain on the body, worker’s will be in a better mood, which leads to improved productivity.  In fact, according to the Washington State Department of Labor and Industry, “on average, an ergonomics assessment will pay for itself in about 8.4 months” due to more comfortable and happier workers. In fact, happiness alone “led to a 12% spike in productivity, while unhappy workers proved 10% less productive” according to the University of Warwick.

A sit-to-stand desk is a step in the right direction when designing an office with ergonomics in mind. Furthermore, investing in an ergonomics assessment to ensure maximum comfort and productivity for yourself or for your employees is also highly recommended.

Improving Your Ergonomic Workplace

We hope this blog gets you started on the path of setting up proper ergonomics for your workstation. If you or your employees need assistance improving your in-office or home-office ergonomics, consider contacting the Ergonomics Experts at Solutions Northwest Inc. for a consultation. We offer both in-person ergonomics assessments and virtual ergonomics assessment. Through our detailed assessment tools, you can find out exactly what you need to fix in the office for better health and productivity in the workspace.

An ergonomic standing desk is one way you can start improving your overall caloric expenditure and health. We can help you get started using a standing desk for the best outcomes.

Check out our website SolutionsNW.com for more details on how you can find the best office setup today!

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR.

Virtual Ergonomics Assessment available nationwide!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

Olympia, WA

360-236-8748

Seattle, WA

206-521-5676

Portland/Salem, OR

503-768-9742

Contact our Ergonomics Experts

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