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Do you have a bad back, kinks in your neck, or kinks in your shoulders, dating back to when you started working from home due to the coronavirus pandemic?
It may be time to start thinking more about the ergonomics of working at home settings.
Conversation with WBUR
Carolyn Herkenham, a senior expert and industrial hygienist in the Department of Environmental Health and Safety at Boston University, provides some ergonomic best practice tips to people working from home during the pandemic.
I heard a lot about people working on the sofa, working on the floor and coffee tables.
When you are sitting, you really want to be as neutral as possible. This means that you want your spine to resemble the spine when standing. Therefore, when you sit on the sofa, you are actually bending the spine in the opposite direction, which actually increases the pressure on the spine by as much as 85%.
What I want to do is to stay upright, which is to push the height of the chair as high as possible.
When I was sitting in the chair, I found that I had to raise my arms and wrists to pick up the keyboard of the laptop. Therefore, when I lift the chair as high as possible, my shoulders and arms will be more neutral than the keyboard. And more comfortable. When raising the arm, it will not promote any shoulder fatigue or arm fatigue.
If you can’t lift your seat, honestly, I just want to use a pillow or cushion to keep you tall. Therefore, the problem is that your legs may hang on the chair. May cause numbness in the legs. Therefore, a good idea is to just pick up any Amazon boxes lying around you or on the Amazon bookshelf, and support them under your feet so that your feet are slightly raised so that your thighs do not feel numb or tingling.
When you lean over to look at the monitor or when your back is tilted back, neck strain may occur, but when you look up at the monitor, neck fatigue may occur. The best thing you can do is try to actually use the back of the chair. Again, if you have an ordinary kitchen chair, I suggest you put a pillow on the back of the chair and try to really use the entire back of the chair, because if you lean forward, the next one will be produced when you sit down The stress is looking up at your monitor. You don't want to look up.
So, ideally, in fact, when you are only using a laptop, this is the best strategy, which is actually to put the laptop on the box or let yourself give the laptop about four inches of height because you In fact, it is hoped that the line of sight is at a quarter of the top display, which sounds high, but it is actually important.
Therefore, our common complaint here is that people have wrist pain. This is mainly because at home, you can directly touch your wrist through the keyboard. This contact pressure may actually cause carpal tunnel syndrome or tendinitis problems. Therefore, it is very important to have as much contact with the palm and desk as possible when typing, and contact with the handheld computer. The reason is because your wrists are more sensitive and do not have the fleshy protection of your palms. Therefore, it is indeed a good idea to use the palm as the main contact method to avoid risk pressure when using the keyboard on a computer or desk.
If you want to reduce eye fatigue, you should follow the "20-20-20" rule. Therefore, if you look at the computer screen for 20 seconds in 20 minutes, you should look away from the computer for 20 seconds every 20 minutes at a distance of 20 feet.
It is very important to move around as much as possible. When you are completely still, it is the cause of the greatest pressure on your muscles. Therefore, if you are attending a zoom meeting or phone call, it is indeed a good idea to walk around the office or house. If you have a chance to go out for lunch, go for a walk outside.
I know this is very challenging because many of us sit on tables and chairs for a long time. However, if given the opportunity, it is an interesting creative exercise to come up with a way of standing or even the ability to reposition the chair. And, if you are lucky enough to walk around on an office chair, this form of exercise will help you in the long run.
Frankly speaking, I think it's a good idea to change your position and leave your chair at least every 30 minutes. Drink a lot of water. This is the best way to get up from the chair more frequently.
One piece of advice I want to emphasize to everyone is that you must specify a space that suits you. I know this can be tricky, but customization is very important. You should actually adjust the office space as much as possible to suit your family space. It does get you into the mindset of work. If you designate a space for yourself, then you can start working because everything is ready for you, without spending time jumping from the sofa to the coffee table, bathroom or other places.
Lisa Mullins is the face of everything WBUR considers. She hosts the show, conducts field interviews and reports.
Khari Thompson is the live producer of WBUR's "Morning News".
The Abbott Museum is open from Monday to Saturday from 10 am to 4 pm. FMI calls 207-924-5721.
VFW Post 4298 Bingo starts at 6 pm-with new games and larger payouts.
Partnership Food Pantry, No. 60 Matthew Manor, distributed from FMI 1 noon to 1 pm on the first and third Monday, call 207-518-8833.
The weekly meditation group is held at the Guildford United Methodist Church on Monday at 1:00 noon on Monday. Beginners are welcome, guided and open to the public. This is a relaxing opportunity for contemplation and contemplation, regardless of any other group or tradition. FMI calls 207-564-3934.
Adult children from families with alcoholism and dysfunction (ACA) meet at the Guildford United Methodist Church at 10:30 am every week. For more information about ACA, please visit
Three Rivers Kiwanis will host junk games on the second and fourth Monday from 6 to 8 pm.
Al-Anon, 7 pm, Park St. United Methodist Church, Park St. 15.
Every four Monday nights at the Piscataquis Amateur Radio Club in City Hall at 7pm. FMI calls 207-943-2849.
The Parish House Museum at 72 Church Street is open on Tuesdays and Thursdays, from 10 am to 2 pm (by appointment) until September. FMI calls 207-965-8070.
The 53 U.S. Veterans Camp on Church Street is open to veterans gatherings from 3:00 PM
The HJ Crosby Dexter Community Band practiced at Ridgeview Community School at 6 pm. FMI call 207-924-6235 or visit www.cuthbert-foundation.org.
The Northern Country Riding Club, in the Wassookeag Snowmobile Club house on Route 10 last Tuesday.
The Dexter Regional Development Corporation meets on the first Tuesday of each month. For more information. Call 207-924-3064.
Shirley B. Carter VFW Post 4298 holds a monthly meeting at 7pm on the third Tuesday of each month. Please call 207-924-3806 or 207-924-5972.
At 7 pm, an anonymous meeting on abstinence was held at the New Hope Baptist Church in Spring St. 130.
Thompson Free Library Knitting Group 11:30 am-1 pm Please call 207-564-3350 for more information.
At 1 pm in the central hall of the Common Sewing Club of the House of Commons. FMI contact 207-343-3018 or firstname.lastname@example.org.
Peace Partners Partner Support Team, 1 to 2:30 pm, 8 Mechanical Street. For more information. Call 207-564-8166.
The weekly ting team meets in the central hall of the House of Commons from 1-3 pm.
Hui Watch Light Body gathers at the Methodist Church at 38 East Main Street from 5:30-6:30 pm
The Addiction Cure Conference is held every Monday from 6 to 7 pm in the Highlands Maine Church, 48 Morton Avenue. FMI calls 207-564-9058.
The NAMI Connectivity Support Team will meet in the Borestone Room of Mayo District Hospital from 6:30-8 pm on the last Tuesday of this month. FMI contacted Beth at 207-924-7903.
The Guildford Historical Society holds a meeting at the Society Museum at 10 North Street at 7pm on the fourth Tuesday of each month (the museum also needs to be opened by appointment). FMI calls 207-876-4501 or 207-217-0963.
The Peace Partners will provide domestic violence services, legal referrals and support at the Outreach Office of the City Hall from 9 am. FMI calls 207-564-8166.
From 5:30 to 6:30 pm in the Monotheistic Universal Church on Chapel Street, get the AA Women's Exploration Group 12
The Sangerville Historical Society meets in the City Hall Community Room at 6:30 pm on the fourth Tuesday of each month.
The Abbot Historical Society Museum is open from 12 noon to 2 pm, and reservations are required. FMI calls 207-876-3073.
The K-5 Children's Bible Club will hold meetings at New Hope Baptist Church on FMI telephone 207-924-7419 from 5 to 7:30 pm.
The Antioch Missionary Baptist Church at 59 Main Street held Awana ceremonies at 5:30 pm and 6:00 pm.
The New Hope Baptist Church held a prayer meeting at 6 pm in the FMI at 207-924-7419.
Dexter Grange 155 – Dexter SCOUTS Home will have a meeting at 7pm on the second Wednesday in the lobby of No. 2 Church Street. Dinner will be provided for members and guests at 6pm.
TOPS (take off wisely) call Stephanie Bridges at 5:30-7 pm at FMI at 207-278-2307 and at Mary Tuttle at 207-924-3881.
TOPS (Take Off the Pounds Wisely) met at the Congregational Council at 8:30-10 am. Call 207-564-7276.
The community cafe lunch will be held at 11:30 in the Central Hall of the House of Commons. To reply, please call 207-943-2488 or 207-343-3018 or send an email to email@example.com.
The Dover-Foxcroft United Methodist Church will hold "Pay Forward" clothing from 10 am to 3 pm on the second and third Wednesday of this month, which includes children's and maternity clothes and other items.
Anchor holds the Church of God at 57 High Street, bible study is held at 6 pm
The Grief Care Support Team will meet at 207-717-8750 at 48 Morton Ave. FMI, E.FMI, Suite E, from 7 to 8 pm.
The Pine Tree Hospice Care Center provides an adult bereavement support group at 6:30-7:30 pm on the second and fourth Wednesday of FMI. The contact information is 207-564-4346 or firstname.lastname@example.org.
Adult study-Bible people hold at United Church at 11 am every Monday.
Partners for Peace provides domestic violence services, legal referrals, and support on the second and last Wednesday of each month at the outreach office of CA Dean Hospital from 4 noon to 4 pm of the month, or by appointment . FMI calls 207-564-8166.
The community fitness center at High St. 31 provides free light lunch and brunch at 11:15 am on the first Wednesday of each month, and there are often guest speakers. For more information. Call 207-876-4813.
The Guildford UMC thrift store is open every Wednesday and Thursday from 1:30-3 pm and Friday from 9 am to 1 pm.
The community lunch is held every Monday from 11 am to 1 pm at the Guildford United Methodist Church.
The Post 41 of the American Veterans Association is open from 7:30 am for gatherings of veterans and members.
The American Veterans Association Post 41 and postal support staff will meet at 7 pm on the first Wednesday and prepare dinner before 6 pm.
The Monson Historical Society Museum and Gift Shop are open from 10 am to 2 pm, reservations are required. FMI calls 207-557-7769 and 207-876-3073.
The ongoing pantry is open in the Unitarian Universalist churches in Sangerville and Dover-Foxcroft. The first week and third Wednesday will be FMI phone 207-876-4926, 9 am to 1 pm.
An anonymous drinker, at the Abbot’s City Hall at 8pm.
DHHS will assist with application and benefit planning at Penquis at 50 North Street from 8:30 am to 4:00 pm on the first Thursday of the month.
Wayne Ripley's weekly Tai Chi/Zhi homework will be held at the Central Hall of the House of Commons at 10 am and 6 pm. FMI contact 207-343-3018 or email@example.com.
Children's story time, 10:30 am, Thompson free library.
American Corps Bingo, 112 Park Street. $400 jackpot. The kitchen opens at 5 pm and the competition starts at 5:45 pm. Must be 16 years old to play. Smokeless. 207-564-8550.
The Lifelong Learning Course "Introduction to Meditation" in the House of Commons will last until Thursday, February 13, at 6:30 pm in the Central Hall of the House of Commons. The course is based on the background and practice of meditation to relax and refresh. Beginners are welcome. You can use a chair, and if necessary, you can bring a cushion or a meditation stool. Please arrive early so that you can sit down and settle down quietly before 6:30pm. The fee is $6 per session. No one will be turned away.
The theft starts at 6 pm at the Harmony Community Center to benefit the repair of the building, registration is carried out at 5:30 pm, and a lottery is drawn for partners.
Lakeshore House opened the microphone night at FMI from 6 to 9 pm, the phone is 207-997-7069.
Partners for Peace provides outreach hours from 8:30 am to 12 pm on the upper floor of the Morrison Building on Main St. FMI. The phone is 207-564-8166.
A Ladies' Bible Study on the Fruit of the Holy Spirit was held at New Hope Baptist Church at 10 am. FMI calls 207-924-7419.
The Abbott Memorial Library will host a story session for preschoolers at 11 am for more information. Call 207-924-7292.
Perform simple yoga at all levels of the House of Commons in the central hall from 9 am to 10 am. FMI contact 207-343-3018 or firstname.lastname@example.org.
An anonymous drinker, at 7pm at the Dover-Folcroft United Methodist Church at 156 East Main Street.
The opposition dance of the House of Commons will be held in the Central Hall of the House of Commons at 7pm on the second Friday of this month.
Womancare provides outreach services several times a month. Call 564-8165 for the date and location.
An anonymous drinker, in the light next to the church at 7pm.
The partner food pantry at 84 Elm Street will be distributed from the second and fourth Friday of FMI 518-8833 pm.
The Harmony Community Center holds Friday's Nite Jam from 6pm to 9pm to benefit the building's maintenance.
Three Rivers Senior Citizens Meeting, the first and third Friday noon at Carlos (Milo) City Hall, 6 Pleasant St. FMI Avenue, call 207-943-5185.
The distribution time of the Dexter community food pantry is 8-9 am on the first and third Saturday of each month. FMI contact 207-924-7419 or email@example.com.
A spinning art group will be held on the fourth Saturday of the month at the Abbott Memorial Library from September 30 to 11:30, welcoming all fiber arts.
At 7 pm, the unknown drunkard will meet at Guilford UMC at 3 School St.
Three Rivers Chivanis holds card games at 1:00 pm on the second and fourth Saturdays of each month.
South Sangerville Grange meets on the first Saturday of each month, lunch is available at noon and meets at 1 pm
The Brownville Community Church holds Sunday school at 9 am, worship service at 10 am, and then a coffee social meeting.
St. John’s Episcopal Church holds a service at 8:45 in the morning
The Antioch Missionary Baptist Church at 59 Main Street presides over Sunday schools at 10 am, 11 am and 1 pm.
Our Lady's Kitchen provides free (warmly accepted) hot cooking at noon in St. Anne Parish Hall, Free St. 64.
Augustine’s Anglican Church (1213 Dexter Rd.) held a service with the Eucharist at 11 am, followed by lunch.
Anonymous abstainers, at the Thompson Free Library at 11 am.
The adult volleyball game was played at Morton Avenue gym at 4-7 pm when FMI called 207-564-3265.
The Guildford UMC located at No. 3 School Street, the worship activity starts at 10 am and coffee is served in the fellowship hall at 9:15 am. The youth program also provides free youth pancake breakfast before 8:30 in the morning.
The Church of St. Thomas Aquinas at 43 High Street held a Christmas Mass at 8:30 am FMI.
The Holy Family Church will broadcast the Christmas Mass at 10 am. Register at 207-695-2262.
Sanhe Kiwanis hosted a garbage event at 1 p.m.
VFW Post 4298, 20 Cedar Street, dinner for the haddock community from 5-6:30 pm
The Shaw's Public Library Reading Club met at the town office at 4 pm to discuss Eve Chase's "Black Rabbit House". FMI contact 207-695-3579 or
The annual ice fishing German competition of the Dexter Fish and Game Association is held on Lake Vasoakog. FMI calls 207-924-5082.
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