Working from home provides plenty of opportunities for productivity, as long as you choose the right setup. Many homeowners want to get remote jobs or start their own businesses, and a home office is a great place to start. If you want to minimize pain in your back, neck, and joints, you’ll need a design that is kind to your spine. Here are a few ways you can minimize strain while ensuring that you have an ideal arrangement for your work.
Choose Ergonomic Furniture
If you want to be comfortable while you sit for hours throughout the day, you’ll need furniture that helps you achieve that goal. When you choose office furniture, look for items that will meet your work requirements and your body’s needs. Common ergonomic furniture options include:
- Adjustable chairs with seat backs and armrests
- Adjustable desks that make it easy to put things within easy reach
- Ergonomic accessories, like monitor arms, footrests or standing mats
Set a budget and choose comfort. Even if the furniture doesn’t perfectly fit your aesthetic, you’ll be happier in the long term.
Optimize Monitor and Keyboard Placement
Once you have your furniture in place, you’ll need to put the monitor and keyboard in positions that will decrease strain. Position the monitor so that you can easily see it at eye level, while you are sitting back in your chair. Place the monitor in a way that minimizes glare from the window or other lighting. Put the keyboard close to the edge of the desk, and position the desk to a comfortable height. Your arms should be relaxed with your wrists straight as you use the keyboard, to avoid putting excessive pressure on your joints.
Organize Storage for Accessibility
Although you might spend most of your day working on your computer, you’ll need a way to reach other items without straining. Organize your storage to minimize the amount of reaching or bending you have to do in order to get what you’re looking for. Put the most-common items within easy access on your desk or drawers. Position shelving at eye level, so you can easily see the books or files you need. Use organizers to keep small items in place and minimize clutter. If you have a small desk, consider mounting your monitor to the wall to create more space.
Add Sufficient Lighting
Adequate lighting is a key component of ensuring that you sit in the right posture throughout the day. To avoid bending close or straining to see what you’re doing, add multiple light sources to your home office. Overhead lighting can be helpful for general office tasks. Add track lighting or spotlights to emphasize documents and other things that can be hard to see with regular lighting. For your window, consider light filters and treatments that promote natural light while minimizing glare. If you prefer soft lighting, install wall sconces that point up, to illuminate without pointing it directly at you.
Design for Good Posture
You can have all the ergonomic arrangements, but as any chiropractor will tell you, they’ll only work if you use them properly. An ergonomic chair is most useful when you optimize its setup. Organize your office to allow you to put your feet flat on the floor, your elbows on the armrests, and your back flush with the chair. Consider using an adjustable desk that allows you to stand for 10 to 20 minutes every hour. Ease in standing or walking around will help you stretch and minimize overuse of specific joints and muscles throughout the day.
You can increase your productivity for work at home when you have a home office, but you’ll need a good setup to stay comfortable. By following these ergonomic tips and practices, you can reduce back strain and keep your spine as straight as it should be.
Author bio: Dr. Lloyd Fielder, Chiropractor, brings to Evolve Chiropractic more than 20 years of experience in chiropractic care, acupuncture and holistic wellness. His expertise in hormone balance, nutrition and lifestyle support empowers individuals to enhance their overall quality of life. Dr. Fielder owned and operated his own practice in the northwest suburbs of Chicago after graduating until he sold it in 2007.
SOURCES
https://www.technologydeskingtradingdesks.com/blog/how-to-create-an-ergonomic-desk-setup-to-protect-your-back
https://compspinecare.com/blogs/spinal-health-for-remote-workers-creating-an-ergonomic-home-office/
https://www.ergolink.com.au/blog/how-high-should-my-monitor-be-5-tips-for-the-right-monitor-height#:~:text=The%20correct%20ergonomic%20monitor%20height,achieve%20the%20correct%20ergonomic%20setup.
https://www.osha.gov/etools/computer-workstations/components/keyboards#:~:text=Keyboard%20Quick%20Tips%20*%20Put%20the%20keyboard,be%20stra
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