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In our fast-paced world, many of us spend extended hours working from our home offices. However, this sedentary lifestyle can lead to discomfort and pain. If you’re experiencing headaches, back pain, or fatigue, it’s time to reevaluate your home office set up. We’re here to help you make your workspace a comfortable and productive place.

Chair Setup Matters

Your chair is the backbone of your home office. Sit with your shoulders relaxed and adjust the chair to an upright position. Ensure your desk aligns with your elbows, and your wrists comfortably rest on top. Sitting all the way back into your chair provides lower back support. If needed, use a lumbar roll or a rolled towel. Keep your feet flat on the floor, or use a footrest if necessary.

Monitor Placement and Laptop Usage

Position your monitor at eye level or slightly below, and angle it slightly upward to prevent glare. Maintain a distance of about an arm’s length from the screen, and keep your elbows close to your sides at 90-degree angles. If you’re using a laptop, align the keyboard with your elbow height and use a laptop stand to achieve an appropriate eye level.

Standing Desk Tips

Standing desks can be a great alternative. Stand upright with relaxed shoulders and distribute your weight evenly on both feet. Align your desk with your elbows and keep your wrists comfortably on top. Position the monitor at or slightly below eye level for a pain-free workday.

Additional Supports

To alleviate wrist and elbow pain, consider using a wrist support. Arm support with soft padding can reduce pressure on the wrist.

Regular Movement is Key

Avoid maintaining a static posture for extended periods. Alternate between sitting and standing and incorporate subtle leg movements to improve blood circulation.

Organising Your Workspace

Keep frequently used items within easy reach, place occasionally used items within reach without straining, and store seldom-used items in a tertiary zone to declutter your desk.

Home Office Set Up Ergonomics Checklist

• Monitor at eye level or slightly below, about an arm’s length away.
• Adequate lighting with the window to the side of your desk.
• Forearms in a relaxed and supported position.
• Mouse within comfortable reach next to the keyboard.
• Wrists straight and hands in line with the forearm.
• Lower back supported by your chair.
• Thighs parallel to the floor.
• Feet flat on the floor or on a footrest.
• Take short breaks and walks every hour.

Strategies for a Healthier Workday

1. Take regular breaks to reset your mind and body.
2. Dedicate at least 5 minutes of every hour to non-computer-related tasks.
3. Reduce chair time by sitting on the floor or standing for certain activities.
4. Incorporate regular exercise to counteract prolonged periods of sitting.
5. Avoid repetitive movements during lunch breaks and rest periods.

Stretches for Enhanced Comfort

• Neck stretches: Sideways bends, forward bends, upward and downward gazes.
• Upper body stretches: Interlock fingers behind and in front, side bends, twists.
• Back and leg stretches: Knee-to-chest, quad stretches, hamstring stretches, calf stretches.

Virtual Workspace Assessment

If you’re still experiencing discomfort despite implementing these tips, consider scheduling a virtual assessment with our experienced team. We’re here to help you address any overuse issues, especially during these challenging times.

Creating an ergonomic home office setup is essential for maintaining musculoskeletal health and overall well-being. By following these tips, you can work comfortably and productively, free from pain and mobility constraints. Remember, your health and comfort are worth the investment in your home office setup.

For further information download our Workstation Ergonomic E-book here

References

• American Physical Therapy Association (APTA). (n.d.). Ergonomics. Retrieved from https://www.apta.org/your-practice/practice-models-and-settings/ergonomics
• Mayo Clinic. (2023). Office ergonomics: Your how-to guide. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20394076
• Centers for Disease Control and Prevention (CDC). (2022). Ergonomics and Musculoskeletal Disorders. Retrieved from https://www.cdc.gov/workplacehealthpromotion/health-strategies/musculoskeletal-disorders/ergonomics.html
• Osteopathic.org. (2023). Osteopathic Manipulative Treatment (OMT). Retrieved from https://osteopathic.org/what-is-osteopathic-medicine/osteopathic-treatments/osteopathic-manipulative-treatment-omt/
• National Institute for Occupational Safety and Health (NIOSH). (2022). Ergonomics and Musculoskeletal Disorders. Retrieved from https://www.cdc.gov/niosh/topics/ergonomics/default.html
• American Osteopathic Association (AOA). (n.d.). Ergonomics for the Office. Retrieved from https://osteopathic.org/resources/office-ergonomics