It’s estimated that nearly half of all U.S. workers are currently working full-time from home as the COVID-19 pandemic continues. This means that tens of millions of Americans have been forced to transition from their office workspace to their home environments – and doing so can take its toll on you ergonomically. In this post, we’ll cover how to maintain posture while working from home so you can work comfortably and productively during this time away from the office.
8 Tips to Work Ergonomically from Home
1. Arrange a Dedicated Workspace
It’s not easy working where you also live. Noting this, we’d strongly advise setting up a dedicated workspace in your home where you can do your job comfortably and also retain a work-life balance. In other words, if you don’t have a home office, try to set up a desk somewhere in your home to serve as one. We’d advise against setting up at your kitchen table or living room couch. Additionally, you’ll want to avoid sharing a workspace with another household member, as this can involve regular furniture and office adjustments or force you to adapt to a workspace that’s not customized for you.
2. Select the Right Chair
Office chairs are nice because they’re adjustable and offer proper and lumbar and neck support when working for long periods of time. If you don’t have an office chair in your home, modify your chair with cushions to support your back or sit on towels to adjust the height.
3. Consider a Sit/Stand Desk
Alternating between sitting and standing as you work isn’t just good for you ergonomically, but it’s also linked to other health benefits. For instance, those who stand regularly throughout the day burn more calories and minimize their risk of weight gain and heart disease. Standing is also linked with increased productivity and improved mood.
4. Invest in Other Office Accessories
Laptops are the office norm these days for their portability, but you don’t want to sit hunched over one all day, every day. Invest in other accessories that can help prevent back, neck and shoulder strain. In addition to a laptop stand to elevate the device to proper eye level, consider investing in an external monitor, keyboard and mouse.
5. Follow the 20/20/20 Rule
Reduce eye strain by following the simple 20/20/20 rule. That is, for every 20 minutes you spend looking at your computer screen, spend 20 seconds looking at an object that is at least 20 feet away.
6. Make Sure You’re Working at the Right Height
To reduce neck, shoulder and eye strain, your computer monitor(s) should be at the proper height. Experts agree that proper monitor height is so your eye level is even with the top of the monitor. Additionally, your elbows should be at a 90-degree angle as you type to reduce wrist strain.
7. Take Regular Movement Breaks
Just because there’s no water cooler in your home doesn’t mean that you shouldn’t be taking regular breaks. It’s important to get your steps in for the day, so take regular breaks from your workspace where your eyes can relax and you focus on yourself.
8. Don’t Skip Lunch
Like we said earlier, it’s not easy to work where you live, and if you’re not careful, your job can begin to infiltrate other areas of your life. It’s why it’s so important to properly separate your work life and your home life. So don’t skip out on any breaks that you would normally be taking if you were in the office – and certainly don’t skip out on eating lunch. It’s important to take care of yourself, no matter where you’re working.
For more information on how to work ergonomically from home or how to relieve back, neck and shoulder pain, contact Huntington Orthopedic Institute today.