Working from home has many advantages, but it also comes with its challenges. You have to overcome distractions and beat the feeling of loneliness, all while making sure to work with a posture that doesn’t put too much stress on your body. When working remotely, it’s easy to fall into the trap of working from your comfortable couch or – even worse – your bed. You should never do this. Don’t get us wrong, we also have those days when we never get out of our PJs, but it’s essential to always consider ergonomics even on lazy days. Setting up an ergonomic home office can be expensive – good desk chairs aren’t cheap, after all – but there are some measures you can take that won’t cost you a penny, and your back will thank you for it.
Why Are Ergonomics Important?
Working in an ergonomic environment allows you to stay focused through a long period of time without your body feeling stressed by an awkward posture, extreme temperature, or repeated movement. This is very important. Since you won’t face as much fatigue or discomfort, you’ll be able to be more productive while having a lower chance of getting injured. Consequently, ergonomics can save you money along the way, as you won’t have to face as many medical bills due to back pain, spinal dysfunction, or joint degeneration.
Tips for Good Sitting Posture
The very first thing you want to do is make sure that your workspace is adjusted to your body. In other words, ensure that your chair and desk are at the perfect height, that your most used items are within close reach, and that your body feels rested when using the computer. The main factors to consider are:
Monitor Position
Your monitor should be positioned in a way so that the first line of text on the screen is at eye level. That means the monitor should be directly in front of your head and placed at arm’s length. If your monitor is too low, you can use a stack of books to increase the height. Additionally, if you usually speak on the phone while working, then we recommend getting a headset. This way, you can freely speak while typing without leaning your neck to hold the phone.
Chair Position
The chair is one of the most important factors to have good posture, and we recommend getting an ergonomic office chair. If you can’t afford one, there are a few things you can do to improve your posture:
- Place a pillow on your seat to elevate its height if it’s too low
- Place a stool on the floor to rest your feet when the height is too high
- Place a pillow behind your back to provide lumbar and back support
- Add padding to armrests to increase their height
Whether you use an ergonomic chair that allows you to set up all positions or you adjust everything manually, the goal is to have your shoulders in a resting position, back sitting straight, and legs at a 90-degree angle.
Keyboard Position
When it comes to the keyboard, you want to make sure that you can type while having your elbows open at a 100-110 degree angle. To achieve this, you can use the keyboard trays to obtain the desired angle. If you’re working on a laptop, consider getting a separate keyboard or use a stack of books (or a laptop riser) to slightly tilt the computer. You should also learn all types of keyboard shortcuts to minimize mouse use.
The Best Place To Set up Your Home Office
This might be difficult for some as most of us don’t get a house thinking about how we want to set up an office. However, it’s extremely important to work in a well-lit environment with as few distractions as possible.
We recommend you have a dedicated area for your home office that allows you some peace and quiet. Not only will you be more productive this way, but it’s also less tiring – especially if there are other people in the house while you work. Moreover, using a spare room as your home office helps separate your professional life from personal activities.
Other Crucial Tips for Physical and Mental Well-Being
Although these tips aren’t related to ergonomics, there are a few things you should do to improve your physical and mental well-being when working from home:
- Follow the 20-20-20 rule where you spend 20 seconds looking at an object 20 feet away after spending 20 minutes looking at the computer screen.
- Get up every 30 minutes to take a break from sitting – it’s the perfect time to get a glass of water. Not only will you do a bit of exercise by walking to the kitchen, but you’ll also remember to stay hydrated.
- Don’t eat meals while at the computer as this is the perfect time for you to unwind for a little bit. You can also go for a walk outdoors afterward to get fresh air.
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