Due to the coronavirus, most workers are telecommuting. As a result, it is important to consider how to make your home office more ergonomic. While you may find it easy to respond to an email from the kitchen counter or write a few emails while lying in bed, working under these conditions for an extended period of time can cause you to experience aches and pains.
Consider reviewing your home setup to ensure it is ergonomically sound and to ensure overall body wellness in the future. Here are some tips to evolve your home office and preserve your physical health:
If you use a laptop, get a laptop riser and external keyboard
Although it can be convenient using laptops and notebooks, they are not great to use on an ongoing basis. Due to the fact that laptop screens and keyboards are attached to each other, this causes you to bend and/or twist your neck while looking down to view your keyboard. A laptop riser will allow you to put the laptop at a comfortable monitor height, and an external ergonomic keyboard will allow you to type comfortably with your arms in a neutral posture.
Sit with elbows and knees at a 90-degree angle
The optimal ergonomic sitting posture is as follows: sit with your spine straight, knees and elbows bent at 90-degree angles, and/or use a footrest to ensure your hips are level with your knees. A chair/desk combination that lets you fit this 90-degree configuration is vital. There are a variety of ergonomic chair options that can provide you with the right support.
Look straight ahead at your monitor
Your monitor should be positioned at a height that allows you to look straight, without having to bend your neck. This means elevating the monitor to the correct viewing height or using an adjustable height monitor stand if necessary. Additionally, avoid positioning your monitor at an angle where you have to turn your head to see it.
Switch it up
There are many dangers associated with sitting for long hours. Take microbreaks by alternating between sitting and standing for short periods of time. This prevents muscle fatigue by allowing you to move around. Another option is utilizing a sit/stand desk, which will allow you to continue working in a standing or sitting position throughout the day.
Making your home workspace ergonomic is a decision that will prove greatly beneficial to your overall physical health for many years to come.
To achieve an optimal ergonomic workstation, it is important to hire a Specialist to examine your current workplace. At Accredited Rehabilitation Consultants, we can evaluate your current workspace, find ways to make it more ergonomic, and then provide and install the necessary equipment to do so. To learn more, contact us today!