Expert tips for setting up an ergonomic home office your body will love
Adding socialization to the day can help with the natural responses our bodies have to stimulation and conversation. Consider using the time you would be commuting to the office for social activities outside work. The height of your desk should be between 25 and 30 inches, with the optimum height of 28.5 inches.
Having general knowledge about home office ergonomics can help you design the right space for maximum work from home ergonomics efficiency. Even more, it can help you decrease the risk of developing repetitive strain injuries or any unwanted body pain. Weight training is great for people who experience fatigue, joint pain, and muscle strain from working long hours. Your lower body gets to sit on a cushy surface while your core muscles are open for active sitting. Also, the bounce in your chair allows you to activate your leg and thigh muscles. This means that the large muscles of your legs take the force of gravity while an under-pad comfortably rests your knees and feet, freeing up your core for an active sitting experience.
The country that helps pay for WFH
You might be moving about the house quite frequently to find a space to work, and if you don’t have a laptop, lugging your PC computer around is going to be a pain. This simple CPU trolley makes it easy to move your computer to the nearest outlet or to tuck it away out of sight. There are many ergonomic accessories you can use to help your posture and comfort which brings us to the final item on the checklist.
This means increased oxygen throughout the body and the brain which enhances overall energy. Lumbar cushions can be inserted to fill the gap between your lower spine and the lower portion of the back support. If your entire computer system is on one laptop, there are risers and stands for those too. Some risers can be bolted directly on the wall while others just sit on your desktop. This is why you commonly see office workers lining their keyboards with wrist pads.
Figure out what items you need at your desk to be productive
However, these are soft guidelines that will vary with your height. Whether we notice it or not, we use our core in just about every activity and movement that we do throughout the day. This is extremely important for people who have already experienced a history of mental illness, but it also goes for anyone who feels mentally down-trodden from this year’s drama. If possible, maintain your normal work schedule as you would at the office.
- Engage in physical movement during these breaks, such as stretching or taking a quick walk outside for fresh air.
- Thus, adjust your workstation to suit your work tasks, environment, and individual needs.
- For most of us, gone are the days when well-designed offices took care of all these problems for us.
- If it’s too bright in the room, it may speed up eye strain or give you headaches.
Common Office-Related Pain
The top of the screen should be at or slightly below your eye level, ideally within a 0-30 degree angle to minimize strain. Keeping the monitor directly in front of you helps prevent any neck twisting, which can lead to discomfort. Working at kitchen tables or other hard surfaces can strain your wrists and elbows. Kermit Davis, professor of environmental health at the University of Cincinnati, recommends putting a soft towel on the table where you can rest your wrists.
The Ideal Ergonomic Home Office Setup According To Ergonomic & Mental Health Experts
It’s easy to snack throughout the day instead of eating like you did in the office. Making a meal and staying hydrated gives you the opportunity to stand up, walk around, and let your eyes have a rest from the computer screen. Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. Whatever your budget or your work environment, there are some easy wins anyone can use to spruce up their remote work setup and make a day “in the office” more pleasant. If your remote workstation involves a TV tray and a kitchen chair, read on. Most experts agree that the ability to spend some time sitting and some time standing while working is optimum for musculoskeletal health.