If you’re one of the many office workers who have been working from home for the last few months, you may be noticing some new aches and pains. Although working at home has many benefits, it doesn’t always come with a good office set-up. Sore legs, arms, back and neck are just some of the common ailments that can result from a workspace that doesn’t take ergonomics into account.
Since it looks like this will continue for a while longer, it’s time to make our home offices the best they can be. A few small adjustments can make the difference between chronic pain and an enjoyable workday. Here’s what you need to know about office ergonomics to get your workspace working for you.
What Is Ergonomics Anyway?
Workplace Ergonomics is the science of fitting the workstation to the worker. It takes into account specific job demands along with the size and scale of furniture, equipment and the person using them.
When the joints are correctly aligned, it can improve posture and overall muscular and skeletal health and wellness. Good ergonomics focuses on neutral postures to minimize stress on muscles, tendons and bones. Simply put, neutral postures are when the joints are sitting in the middle of their range of motion.
How Can I Improve My Office Ergonomics?
If your home workspace leaves you with aches and pains, there are a few key areas you should look at. Here are the top four adjustments you can make to help alleviate office discomfort:
- Your keyboard and mouse should be level with or below your elbows.
- Your feet should sit on the ground (or a footrest) without any pressure on the back of your legs.
- The monitor should be about arm’s length away.
- You should be able to see all of your work area without having to move your neck too much.
The ideal sitting position will have both your arms and legs at 90° angles with wrists straight and feet flat.
Adjust Your Posture
One of the biggest issues with home offices is that the furniture is often not adjustable. And for some reason, the standard desk height is roughly 29”, which is ideal for someone approximately six feet tall. So, most of us need to make some adjustments.
If you don’t have an adjustable desk, you might be better off at the dining room table, which is generally a few inches lower.
Tip: to determine your ideal desk height, take your height in inches and divide it by 2.5.
If you’re going to splurge on one thing for your home office, opt for an adjustable chair. A good chair will have the most impact on your overall comfort and productivity. If adjustable furniture isn’t in the cards, you’ll have to get creative with what you have. Sit on a pillow to raise yourself up a bit or use a box as a footrest if your feet don’t sit flat. You can also add some books under your monitor to raise it to a comfortable viewing height.
Reduce Extra Motions
Repetitive motions are a common trigger of aches and pains. To alleviate this kind of pain, it’s important to try and reduce unnecessary movement. For instance, if you spend a lot of time on the phone, try moving your phone to an easy to reach spot on your desk. Or, if you use a mouse more than you type, ensure your mouse is within easy reach and on the same level as your keyboard. Try to keep frequently used objects close by to minimize reaching.
Create Good Lighting
Improper lighting can affect comfort levels and make working difficult. For instance, poorly lit work areas can cause eye strain, while overly lit spaces can have excessive glare. Both these situations can lead to headaches, neck pain and tired eyes.
Adding adjustable task lighting is often the best way to address lighting problems. Add a desk lamp for dark areas or try a dimmer switch if the room is too bright. If possible, ensure your monitor isn’t in front of a window or a bright background.
Allow for Movement and Stretching
No daily commute is one of the top perks of working at home. But it also means that we are moving a lot less than we did before. Take breaks throughout the day that include stretching, movement and time away from the computer.
Office ergonomics doesn’t have to be difficult or complicated. Listen to what your body is telling you and adjust your workspace accordingly.
