Prevent Pain and Increase Productivity with Ergonomics in Your Home Office
Are you working from home, feeling uncomfortable and lethargic because you don’t have the ergonomic furniture you may have at your workplace? Here are some suggestions for upgrading your home office.
How is Your Sitting Posture?
Poor posture (slouching, crossing legs, etc..) causes a variety of health issues, including headaches, eye fatigue, and discomfort, especially in the legs, wrists, shoulders, neck and back. With correct posture, your head aligns over the pelvis with shoulders back, and your muscles balanced.
Make sure your feet are resting firmly on the floor. The depth of your chair should allow for your knees to extend beyond the edge of your seat. Your thighs should be approximately parallel to the floor. Arrange commonly used items so they are easily in reach. Forearms should be parallel to the floor and approximately 90 degrees from upper arms. Your wrists, neck, & head should be in a relaxed, neutral position; not angled up or down. The distance between your eyes and the monitor should be approximately arm’s-length, or at least 18 inches, with the top third of the computer screen positioned at or below eye level.
Is your workspace ergonomic?
Are you comfortable throughout the day, or do you catch yourself slouching in your chair, straining your neck to see your monitor, or constantly moving your legs because you’ve been sitting too long? These are all signs that you should consider upgrading your workspace to be more ergonomic. Here are three ways to improve the ergonomics of your home office;
Get a Sit Stand Workstation or Desktop Converter.
Replacing your existing desk with a sit stand desk or adding a standing desk converter, creates a workspace that allows you alternate sitting and standing. A fixed height standing desk has the same problems as a fixed height seated desk, you can’t change positions throughout the day. A sit stand workstation that easily alternates from sitting to standing is a great investment in your health, wellness, and comfort. These desks are available in many price ranges to fit any budget. Low cost desktop converter like the Ergotron T and TL are available for under $400, while electrically adjustable sit stand desks can be purchased for under $800.
Add an Adjustable Monitor Arm That Supports One or Two Monitors.
Most home office work is computer-based, and being able to adjust the height and tilt of your monitor(s) will reduce neck and eye strain. Remember that the monitor position will need to be adjusted when you change positions between sitting and standing. An adjustable monitor arm will allow you to easily change the height and angle of your monitor(s) and help keep your posture ergonomically correct.
Consider Desktop Task Lighting.
Overhead lights are often too bright or don’t direct the light where you need it to work effectively. Task lights allow you to focus the right level of light right where you need it to reduce eye strain. Warmer lights can improve your mood. Task lights generally use less electricity than overhead lights, in addition to enhancing your home office work environment.