Remote workers, have you noticed pain in your back, neck, or shoulders?
If you’re working at your kitchen table, on your couch, or in your favorite chair, that might be the reason. These work-from-home locations might feel cozy, but they’re detrimental to your ergonomics, the science of designing a comfortable environment that lessens the stress and strain on our joints and muscles.
When it comes to the home office, setting up an ergonomically correct workstation can make all the difference in your long term comfort.
Here are some changes you can make to work in a better position.
Monitor and Keyboard Position
Position your monitor so it is at least an arm’s length in front of you and at a height that allows you to hold your head in a natural position. Placing your monitor the right distance away from your face and aligned with your line of sight will reduce head, neck, and shoulder strain.
Once your monitor is correctly distanced, you can also use these tips to avoid eye strain and associated headaches:
- Remember the 20-20-20 rule. As you work, remember to look away from the screen every 20 minutes for about 20 seconds. During that time, focus on something at least 20 feet in the distance.
- Purchase blue-light filtering glasses. The blue light from your computer screen increases eye strain and interferes with melatonin levels, which are necessary for restful sleep.
- Use a larger monitor when possible. You don’t have to buy a new monitor. Sometimes you can use your television. Most televisions manufactured in the last 15 years have HMDI ports that allow electronic devices to use the television screen as a display.
Position your keyboard to provide support and comfort to your arms, shoulders, and wrists.
As you type, your elbows and forearms should be at a 90-degree angle. Your hands and fingers should rest naturally on the keyboard. Current keyboards support your wrists as you type by keeping them flat or raised slightly, positioning your hand at a downward slant.
Avoid bending your hand up from the base of the wrist, which can cause pain and discomfort long after you shut down your computer.
Choosing a Chair
Your chair should allow you to sit comfortably with your feet on the floor and your knees bent 90 degrees. Your thighs should be parallel to the floor and extend beyond the edge of the chair seat. If you can fit the width of two or three fingers between the chair and the back of your leg, your seat is the right depth.
When it comes to sitting ergonomically, don’t sit up straight. Reclining at a 10- to 15-degree angle helps prevent back pain and takes the pressure off the hip flexors.
Find a work surface that is the same height as your elbows, so your arms bend naturally.
Setting Up Your Workspace
Add an alarm.
Not only can an alarm remind you to look up and away, but it can also help you counteract the negative effects of sitting. Every 20 minutes get up and move around for a minute or two. Changing from a sitting to a standing position helps recalibrate your muscular, nervous, and circulatory systems.
Invest in an adjustable laptop or monitor riser.
Using a riser gives you the option to work from a sitting or a standing position during the day. Changing your position can refresh your energy.
Purchase an ergonomically correct keyboard and mouse.
Whether you use a tablet, a workstation, or a laptop, an ergonomic keyboard decreases strain on your arms, shoulders, and wrists. If you use a laptop, investing in an external keyboard and mouse gives you the flexibility to create a workspace that provides the most comfort.
Take frequent breaks during the day.
Your eyes are not the only part of your body that needs frequent breaks; your joints and muscles can benefit from them, too. Take time to stretch or walk outside. Taking a few minutes to exercise or stretch can help you avoid a stiff neck and tight shoulders. Add a few yoga poses to relieve back pain.
Working from home comes with many benefits, but doing so long term can have negative effects if you don’t set yourself up for success.
