Home Office Ergonomics – Work From Home Comfortably

To halt the novel coronavirus’s continuous spread, millions of people worldwide are now working from home. But not everyone has home offices. So, how do you set up a comfortable workstation?

Ergonomic Workspace Makeover Tips

It won’t be easy to stay productive if you’re in pain. Making adjustments to the following elements is crucial in optimizing your posture and improving comfort while working at home:

Desk or Table. It’s best if you worked at an appropriate height. So, start with finding a working distance that lets your elbows naturally fall flat on your desk or table. This promotes better wrist alignment, avoiding unnecessary carpal tunnel stress. Also, see to it that there is adequate clearance for your knees, thighs, and feet under the desk. Don’t let your feet dangle. So, use a footrest, a small stool, or a stack of sturdy boxes or books, as needed. This will lessen stress on your lumbar spine.
Monitor. It’s easy to work on your desktop for a few hours over the weekend. But doing so for 40 hours a week or so can cause neck, shoulder, and back pain. Avoid hunching over your monitor. So, place it directly in front of you, preferably at arm’s length away. The top of the screen needs to be at or slightly below your eye level. If you’re using a laptop, use a laptop riser or some books to raise the device. Using a separate mouse and keyboard is also highly advisable.
Mouse and Keyboard. Put your mouse within easy reach, slightly in front of or right next to the keyboard. Your keyboard should be placed at an elbow height. Proper keyboard height should let your wrist stay straight. Also, your upper arms should remain close to your body. Your elbows should hang comfortably by your sides as you type. It’s best to use a wrist rest or a rolled-up towel to help you obtain the correct keyboard placement.
Chair. If possible, use an office chair with adjustable features that will keep you from leaning and straining. Adjust your chair’s height and armrests. This way, your shoulders are relaxed as you sit easily. If an office chair is not yet an option, place a tightly folded towel or any firm cushion under your buttocks. Raising your hips will increase the curve of your spine, which helps make sitting more comfortable.
Key Objects. Ensure that all key objects, such as pens, staplers, or printed materials, are easy to reach. If you frequently use the telephone, it’s best to use a headset or place your phone on the speaker. You don’t want to cradle the phone between your head and neck for hours on end throughout your shift.

Taking home office ergonomics into account can help you work safely and efficiently. Are you looking for more ways to protect your body from recurring pain or any injury? At Cashae Spine & Sports, we can help you focus on your task by ergonomically optimizing your workstation. Call our office now in Silver Spring, Maryland, for more information.