Sitting for long hours with improper posture can lead to spinal misalignment, muscle stiffness, and persistent back pain. Creating a workspace that prioritizes ergonomics is backed by science. This sedentary work culture poses significant health risks that can impact both personal well-being and professional productivity.
Natural vs. Artificial Light and Best Positioning
Slouching, hunching, and twisting of the spine especially during long periods of sitting creates a strain on work from home ergonomics all of the tiny little back muscles that weren’t designed for that. The best practice is to keep both arms close to your body and avoid reaching or twisting when using the keyboard and mouse. You can purchase a laptop stand or riser to deal with these issues. In this comprehensive guide, I will provide practical tips and advice on creating an ergonomic workspace at home that suits your work tasks, environment, and individual needs. I will also share additional resources and tools to help you further improve your Work-From-Home (WFH) ergonomics. If you don’t have the option of an office chair, there are some household items you can use to help you adjust.
There has been much debate over whether you should sit or stand at your workspace. Some people have even started using sit-to-stand work stations and are spending quite a bit of time standing while working. This is meant to relieve stress and strain on your low back and neck.
If you are setting up your home office in a bedroom, use a table or desk near outlets with an adjustable office chair for good postural support. While it may be tempting to work while sitting up in bed, you should avoid doing this. It may place your back and neck in a forward-bent position, leading to excessive stress and strain. You can also use a separate keyboard and mouse and position them at the same level, close to your body and slightly away from the edge of the desk. Use a monitor or laptop stand and place it at an arm’s length away from you and at eye level or slightly below.
Treat Your Workspace Like an Office
If you experience pain or discomfort in your muscles, joints, eyes, or other body parts while working from home, do not ignore it or try to work through it. Report any work-related injuries or illnesses to your employer as soon as possible and follow their procedures for workers’ compensation claims. I recommend seeking medical advice from your doctor or health professional if necessary or when the symptoms persist.
Now that we understand the challenges of working from home let’s go over some intuitive ways to be productive while staying healthy. Remember, just because it’s home doesn’t mean it can’t be professional. Here’s what you should do to have an ergonomic, productive workspace. Investing in cost-effective ergonomic accessories like lumbar support cushions or adjustable keyboard trays can also make a significant difference. A comfortable and well-designed workspace contributes to overall mental well-being and productivity.
Abusive, profane, self-promotional, misleading, incoherent or off-topic comments will be rejected. Moderators are staffed during regular business hours (EST) and can only accept comments written in English. Statistics or facts must include a citation or a link to the citation. Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. Regular breaks and stretching exercises can be incorporated into your routine as well.
Due to potential vulnerabilities in home networks, cybercriminals often target remote workers. It’s also essential to foster a sense of community among remote team members despite the physical distance. Consider incorporating mindfulness exercises into your daily routine, such as meditation, deep breathing, or yoga. If you do not have a desk, you may consider purchasing a small one.
We’ll answer all your burning questions when it comes to building and setting up your remote team. The result was a notable reduction in back pain and an increase in energy levels among the team. These range from virtual assistant positions and online transcription jobs to online writing jobs and online design jobs. Another way to minimize background noise is by soundproofing your remote workstation.
How Ergonomic Workstations Can Add Years to Your Life
If so, it’s time to replace your current keyboard and mouse setup with a more ergonomic one. Typically, you should adjust your monitor/screen’s height so that the top of the screen is at, or slightly below, eye level. Also, look for ones offering not only adjustable seat height but also seat depth and tilt. These features allow you to adjust the chair’s position so your feet can rest flat on the floor and your back can maintain a healthy posture.
- Keep your mouse beside your keyboard with your dominant hand, so you can easily reach out for it without stretching.
- Similarly, IBM’s “Remote Work” program includes a comprehensive ergonomics guide, which has led to a 20% reduction in worker’s compensation claims and a 10% increase in job satisfaction.
- Ergonomics is the study of people’s interaction with their working environment.
- Here are some frequently asked questions on work-from-home ergonomics.
- Maybe sitting at a desk all day doesn’t seem like an ideal situation.
One of the most important things you can do while working from home and practicing COVID-19 physical distancing is to make time to exercise. If you must use a laptop, perhaps consider purchasing either a separate monitor or a separate keyboard to connect to the laptop. That way your keyboard and monitor can be separate from one another, allowing you greater flexibility.
- For instance, you can walk around when you want to make a call or read.
- So, how do you set up your workplace for success, and what equipment would you need?
- My chair has lower lumbar support and a neck rest, making sitting easier.
- In such a competitive recruitment environment, a business has to be an attractive proposition if it wants to recruit the best.
Monitor Placement and Eye Health
Here’s a walkthrough to building an ergonomic workspace designed just for you. Similarly, research from Mayo Clinic highlights that standing for at least two hours per workday can help lower the risk of cardiovascular disease and metabolic syndrome. Prolonged sitting increases the risk of obesity, diabetes, and cardiovascular diseases, making it a significant health concern in modern workspaces. Scroll further to explore how implementing ergonomic workstations can add years to your life -and vitality to your business. This helps you build momentum and remain focused on your tasks while minimizing the risk of overworking, which is common in a remote setup. In contrast, artificial light is generated by man-made sources like electrical bulbs (LED, fluorescents, etc.) and emits higher blue light levels, which can cause eyestrain if mismanaged.
If you have an office chair with a lot of adjustable parts, many people want to set it up and leave it forever. I am always making micro-adjustments to meet my current needs.” – Matthew Budau, Health and Safety Consultant. It is recommended to try to take 5-10 minutes every hour to get up, stretch, move your body, and refill your water bottle. Plus, taking a break helps reduce eye strain and tension that builds up from staring at a computer screen for long periods of time. By prioritizing ergonomics and following these guidelines, remote workers can create a comfortable, efficient, and healthy work environment that promotes long-term success and well-being. Remote work has become increasingly common in recent years, but it comes with its own set of challenges, particularly when it comes to ergonomics.
A balance ball chair is a rubber exercise ball supported with a chair frame. Kneeling chairs move the support of your body forward onto your thigh muscles without the use of back support. Stretch in directions opposite to how you’ve been sitting on the chair, for example, if your hips have been in a sitting position, it needs to be completely straightened or extended. An under desk tray will clear out your desk space by providing a separate compartment for your keyboard and your mouse.
Desk exercise equipment can be an actual part of the workspace so that you can work out while continuing your office work. Your regimen should include movements and equipment that best suits your postural, movement, and overall health needs. Spend some time creating an exercise regimen outside of work or during your lunch break with a focus on core strengthening. Of course, wearing a posture brace or trainer may not be enough for some folks who have spent a lifetime developing poor posture habits.
