Did you know that 42% of American adults currently work at home?
In the current COVID-19 situation, home offices are becoming more popular since they’re convenient and safe. If you plan to convert your abode into an office, your main priority is office ergonomics. Practicing proper ergonomics when working ensures you put little to no strain on your body.
That’s why you shouldn’t dismiss home ergonomics yet.
With this guide, you’ll learn how desk ergonomics work and how to set it up. Read on and find out more.
1. Make Do With What You Have
If it’s your first time hearing about ergonomics, your home office setup might be in a terrible place. In most cases, a home office might only have a laptop placed on a kitchen table while using a straight-backed chair. But the pleasant news is that this setup can work if you adjust your posture.
For example, when sitting on the chair put your hands flat on the table. If your laptop has a thin keyboard, you’re set since this is relatively ergonomic. Take note, home tables are often a few inches lower compared to office desks, so a keyboard tray isn’t a requirement for your home office.
But whether the table has the proper height can depend on your height. But for improvising office ergonomics, you can use inexpensive items you might find at home. For example, you can use your towel as lumbar support and laptop riser as long as you roll it up.
2. Think About the Necessary Equipment and Your Work
Ask yourself whether you need a laptop, desktop, or tablet. Determine the number of monitors you use and whether you’re using other peripherals like microphones and styluses. After that, consider the type of work you use the equipment for.
When you’re sitting, your posture will largely depend on the things your hands do. That’s why consider what you do for the majority of your time at work. Are you typing for hours, or use a mouse or stylus for graphics design?
If you have tasks that require extended periods of repetitive motion, customize your setup. That way, it becomes safe and comfortable for that specific task. For example, if you’re reading physical books, adding a lamp to your desk is a great idea.
3. Sit with Your Elbows and Knees at a 90-degree Angle
Most ergonomic diagrams will show you how to sit while at work, with your spine straight and your knees and elbows at a 90-degree angle. Lots of people criticize these guidelines, but most people who work at home say that it’s the best position to maintain while at work.
If you have trouble keeping your hips level with your knees, we suggest getting a footrest. If you’re working in a cold environment, get one that heats up. Regardless, your goal is to get a chair and desk setup that enables you to maintain a 90-degree angle.
The price of the chair and desk might vary, but it’s all about experimenting.
4. Look Straight at Your Monitor
Your monitor should stay at a height where your neck remains straight when looking at it. The common situation is to elevate the monitor to the right eye level. That’s why an adjustable monitor stand is important to make this easier.
If your monitor has a fixed height stand, improvise by stacking books you don’t need. Ensure that while you’re using it, you need not turn your head to look. This can work years ago when people didn’t use computers as much as they do now.
5. Don’t Stay in One Position
If you’re concerned about the dangers of sitting for extended periods, try standing up sometimes. The main lesson is not to stay on your seat uninterrupted for hours. A good practice is to stand and move around every 30 minutes.
To enforce this behavior, set an alarm, and follow through. You can also spend some of these 30-minute periods to continue working. For example, if you’re working on a laptop, put it on a bookshelf at an appropriate level, and continue typing.
Four Areas of Focus for Office Ergonomics
To make your home office more suitable for your comfort, adjust it as you’d do with cars. After all, achieving good ergonomic posture at home is similar to ensuring your comfort while in the car. This means focusing on adjusting the following four areas to achieve a great setup:
1. Head and Neck
Your head should be vertical to your neck since it’s the posture that gives you little to no strain. This ensures your neck, shoulders, and back won’t get injured. Unfortunately, using a laptop on a kitchen table for work means that the screen is too low, meaning you’ll flex your neck forward.
If you aren’t doing this for extended periods, it won’t harm you. But if you’re in for a long-term setup, get a laptop riser and an external keyboard and mouse.
2. Hand and Wrist
Like your head, ensure that your hands and wrists are neutral. Extend your arms and hands forward to ensure they’re flat on the table. Avoid making a hinge at your wrist and read on here about more methods to keep your wrists healthy.
Keep your arms and wrists straight for as long as possible. That means adjusting your workspace to ensure your arms aren’t bent out to the side.
3. Seated Posture and Back Support
Find a posture where you can see the monitor screen while sitting back. Make sure that your lower back has support. This posture is the same when you’re sitting in your car’s driver seat.
4. Behavior
Your daily work habit can affect your ergonomics. That’s why you should take short breaks frequently. With movement, your performance, circulation, and comfort will improve.
Practice Office Ergonomics Today!
These are some tips on how to maintain office ergonomics while working at home. Use these to improve your posture and avoid chronic pain.
Don’t stop discovering how to stay healthy and efficient with this list. We have a bunch more for you to discover. We invite you to continue reading our other posts and learn more important tips and tricks right now, right here!
