Over the last few years, working from home has quickly become the norm. Many people enjoy the benefits of working from home, including increased flexibility and less time spent commuting to and from work.
However, if your office space isn’t set up just right, you might actually set yourself up for aches and pain. When it comes down to it, an ergonomic workspace increases productivity and a sense of well-being. Unfortunately, most people don’t have the equipment needed to work from home comfortably or safely. So, let’s take some time to look at how to set up a home office that supports your work goals—and your body!
Setting Up Your Home Office
Did you know that poor posture increases the risk of pain in your back, neck, and hands? Since you’re likely to spend a lot of time sitting while working from home, performing the following checks can ensure your posture isn’t falling short:
- Your feet are flat on the floor
- Your knees bend at a 90-degree angle
- Your back is supported and straight
- Your arms hang loosely from your shoulders
- Your elbows bend at 90 degrees to reach your keyboard
- Your head faces straight ahead
One of the best ways to support your body is to create a healthy workspace that encourages correct posture. A small investment in furniture and certain equipment can completely transform your home office—and that ache in your back and neck!
Furniture
A well-designed office chair is adjustable to accommodate your height and shaped to support the s-shape of your spine. Its armrests allow clearance for your elbows to hang loosely from your shoulders. It is cushioned and comfortable—a huge improvement when compared to a potentially hard and less-supportive dining room chair.
Your desk must be large enough to allow an arm-length of space from your body to the screen and provide enough clearance under the desk for your legs to move comfortably. An adjustable desk allows you to sit optimally and stand and work too, so it is definitely worth considering.
Equipment Set-Up
The three key pieces of equipment you need are your screen, keyboard, and mouse.
Your eyes must be level with the top of your screen or monitor. You can either use a laptop stand to raise your laptop screen or use a second monitor at the correct height, preferably on an adjustable arm.
An external ergonomic keyboard allows you to type with your shoulders, arms, and hands in a natural resting position. This is the healthiest option for your hands, especially if your work includes a lot of typing.
An external mouse further offers a more comfortable hand position than a laptop trackpad and is more precise and efficient compared to a trackpad.
Light
It is easily overlooked, but light plays a big role in the comfort of a home office. Make sure your workspace is well-lit. Position your desk 90 degrees to a window—neither behind nor in front of one and adjust your screen to reduce glare.
Other Tips & Tricks
A few small adjustments can have a big impact on your comfort and health while working. These simple ideas support your body while you work and prevent unwanted aches and pains:
Tip #1: Move Your Body!
Move your body at least once every hour. Stretch your shoulders, neck, legs, and arms (don’t forget your fingers!). Try to stand during your work day—maybe while taking calls? Be creative, your body will thank you.
Tip #2: Rest Your Eyes
Looking at a screen for hours takes its toll on your eyes. The 20-20-20 rule to reduce eye strain states that every 20 minutes, you should look at something 20 feet away for 20 seconds. Set a timer and try it out!
Tip #3: Take a Break
Carve out your working hours carefully and be sure to “step out of the office” at the end of the day. Avoid eating meals at your desk, and take regular, small breaks during the day, where you can breathe deeply and move your body.
At Kiama Family Chiropractic, our team can help you address pain in your back, neck, and hands. There is no need to simply persevere and work through the pain. Instead, it’s best to tend to it before it gets worse. This way, you can work in comfort, performing your best during and outside of working hours. Contact our caring and expert team today to book your appointment.