How to Make Your Home Office More Ergonomic

By Ryan Fogel,

woman working at home office

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!

  Filed under: Ergonomics at Home
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The Health Risks of a Poor Ergonomic Workspace

By Ryan Fogel,

IThe Health Risks of a Poor Ergonomic Workspace

In the modern age, the majority of our workforce spends their days at a desk. Indeed, the number of sedentary jobs has increased by 83% since 1950, and only 20% of our workforce perform physically active jobs. With so many Americans sitting for such long periods of time, it’s important that their space is ergonomically friendly in order to reduce the risk of musculoskeletal disorders, back injuries, and more.  

Here just some of the many health risks that a poor ergonomic workspace can have on our bodies:

Musculoskeletal disorders (MSDs) 

Perhaps the most debilitating and most common result of a poor ergonomic workspace are musculoskeletal disorders (MSDs). These include conditions such as carpal tunnel syndrome, tendonitis, and bursitis. All of these conditions can be the result of poor posture and repetitive movements (such as typing) over a long period of time. 

Back injuries 

Sitting is the new smoking, as they say, and prolonged inactivity can wreak havoc on our backs. Sitting for long periods of time and/or incorrect posture can cause cumulative trauma which ultimately lead to back issues later on. While back pain can sometimes be temporary, according to the CDC, anywhere from 5-10% of Americans say that their back pain becomes chronic.  

Headaches and migraines 

Poor ergonomics can also lead to seemingly unrelated symptoms such as headaches and migraines. This is because poor posture can lead to a greater strain on our backs, necks, and shoulders. The pain in these areas can then travel up to your head, triggering headaches and/or migraines in certain individuals. Headaches and migraines can also be triggered by eye strain as a result of staring at a screen for too long of a time. 

So, what can you do to prevent your workforce from suffering from these conditions? The answer is making your workspace more ergonomically friendly. 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! 

  Filed under: Ergonomic Injury
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