Some people have even started using sit-to-stand work stations and are spending quite a bit of time standing while working. This is meant to relieve stress and strain on your low back and neck. Having general knowledge about home office ergonomics can help you design the right space for maximum efficiency. Even more, it can help you decrease the risk of developing repetitive strain injuries or any unwanted body pain. Set a timer to remind yourself to move your legs, stretch, and give your eyes a break from the screen, Loesing says. Working at kitchen tables or other hard surfaces can strain your wrists and elbows.
Taking a few moments to ensure that your home office is set up properly can help you reduce repetitive stress and strain while working. This can minimize pain, improve posture, and improve your overall productivity while working. On their own, laptops and tablets do not allow you to separate the keyboard from the monitor, forcing you to look down at the screen while working.
To Stand or Not to Stand
As I mentioned previously, the statistics show that injuries caused by the shift to remote work have skyrocketed. So it’s just a matter of time before those workers’ compensation claims arise. But even if they don’t arise, the employee’s pain and discomfort will still have serious indirect costs to employers.
I love infographics because they are so easy to share and provide concise and valuable information that’s visually pleasing. It allows you to focus on building the relationship with your clients instead of consistently churning out content. This will help solidify you as the go-to ergonomics expert in your community. So if you’re interested in learning more about my program, head to the bottom of this post. It’s easy to snack throughout the day instead of eating like you did in the office.
How to Set Up An Ergonomic Workspace at Home
Make sure that you change your posture frequently so that you don’t get tired of one way of being seated. The way people are seated and how they use chairs is the most important way that ergonomics can be utilized by those working from home. People spend hours sitting and working, https://remotemode.net/ which can cause many problems when not given the right amount of attention to optimizing it. Ed Havey is an Ergonomist with the Washington State Department of Labor & Industries. Prior to working for L&I, he was an Ergonomist with Schweitzer Engineering Laboratories.
The 4 Best Laptop Stands of 2023 Reviews by Wirecutter – The New York Times
The 4 Best Laptop Stands of 2023 Reviews by Wirecutter.
Posted: Thu, 19 Oct 2023 07:00:00 GMT [source]
Prior to the widespread pandemic, an increasing number of people had already been saying goodbye to feeling stressed – doing an exhausting daily commute to work. It comes as individual workers and businesses saw remote working’s potential. Companies have seen there has been an increase of productivity of as much as 77%. Individuals, on the other hand, noticed that working remotely could be good for stress and heart health.
DON’T hunch over your laptop
The main problem with a laptop is that the screen and the keyboard are connected, making true ergonomic placement of the laptop keyboard and screen impossible. Specifically, your desk should fit your knees, feet, and thighs comfortably underneath. You shouldn’t feel that you have to press your legs together to fit, and your knees shouldn’t bang up against anything. If you can’t fit under the desk comfortably, try out a different “desk” until you find the right fit. It may be helpful to set an alarm to ring every hour to remind you to sit up properly while working. The slouch-overcorrect exercise is also a great maneuver to do to remind yourself to sit with proper posture.
If you must use a laptop, perhaps consider purchasing either a separate monitor or a separate keyboard to connect to the laptop. That way your keyboard and monitor can be separate from one another, allowing you greater flexibility. If you do not have a desk, you may consider purchasing a small one. Many physical therapists (PT) are consulting patients via telehealth or E-visits. You may be able to visit your PT without leaving your house, maintaining safe physical distancing guidelines.
University Publications
If you live in a small studio apartment, you may have to get a bit creative when setting up your home office. Find an area of your apartment that is free from clutter and is close to electrical outlets. Insurance Noon is the world’s leading source of insurance related content on the web, focusing on industry news, buying guides, reviews, and much more. The way that you use the mouse of your computer and the other input devices can also have an effect on your health. Carpal Tunnel Syndrome is a condition that can be developed because of the way that you use the mouse of your computer.
- The main problem with a laptop is that the screen and the keyboard are connected, making true ergonomic placement of the laptop keyboard and screen impossible.
- Often, you may choose to skip adjusting the workstation altogether.
- If you are working from home and start to develop any pain, adjust your position and workspace.
- First, the top of the monitor should be at or slightly below your eye level.
It you have continued aches and pains that don’t improve after using these guidelines to alter your workspace, Lifespan occupational therapists are here to help. Contact us to set up an ergonomic assessment or for a full occupational therapy evaluation to help you return to a pain free, happy and productive life. The healthiest spines are in people who prioritize movement, Kiberd says. Now that work from home ergonomics commuting has been nonexistent for so many people, natural daily movements are minimized. Focusing on incorporating easy habits into your day-to-day, like taking breaks, will improve posture down the line. To achieve the ideal posture, Kiberd suggests investing in a chair whose height allows your hips to be slightly above your knees, and your feet directly on the floor in front of you.