COVID-19 has changed the way we do business. In this environment, more people are working from home or attending school on-line. Now more than ever, understanding ergonomics is a key to preventing “workplace” injuries. If you’re like me, you didn’t give your home office setup much thought, except to make sure the lighting was good and the view was nice for the office Zoom meetings. The reality is if you don’t properly establish your home work area, it could lead to physical ailments such as back, neck, or wrist pain that can impact you for years to come. Is your area in need of an assessment? Below are some tips to help you setup an ergonomic environment for your home office.
Desk
Make sure that you have adequate clearance for your knees, thighs and feet. Adjustable desks are great, but if you can’t adjust them here are a few tricks. If the desk is too low, sturdy boards or blocks under the desk legs can raise it to a comfortable level. If the desk is too high, then raise your chair. If the edges of your desk are hard, consider padding the edge or using a wrist rest. Try not to store anything under your desk as this limits the amount of space for your legs.
Chair
You want to choose a chair that supports the curves of your spine. Adjust your chair height so your feet rest flat on the floor or on a footrest if you had to raise your chair to accommodate the height of your desk. If you don’t have a footrest, try using some books or a box to support your feet. Make sure your thighs are parallel to the floor. Also adjust the armrests so your arms gently rest on them and your shoulders relaxed.
Monitor
The monitor should be directly in front of you, about an arm’s length away. It should also be directly behind your keyboard if possible. The top of the screen should be at or slightly below eye level. You may have to utilize a stand or books to raise your monitor to the correct height. Do you wear bifocals? If so, lower the monitor an additional 1 to 2 inches for more comfortable viewing. If you have a bright light source, you should place your monitor so the light source is to the side and not directly behind.
Keyboard and mouse
Your mouse should be within easy reach and on the same surface as your keyboard. While typing or using your mouse, you should keep your wrists straight. Also try to keep your upper arms close to your body and your hands even with or slightly below your elbow level. Don’t overextend using the mouse, pick it up and bring it back to a neutral position if necessary. You can also try alternating the hand you use to operate the mouse.
Key objects
Bring key objects such as your pens, papers, stapler or telephone close to your body to minimize reaching. You should place your phone on the opposite side of your writing hand. This will allow you to hold the phone and take notes as opposed to cradling the receiver with your neck. You may also consider placing your phone on speaker or using a headset if you are on the phone often.
Don’t forget to move around. It is recommended you leave your workstation once an hour to stretch, get a drink, or just to get moving. Use these tips to keep your body healthy and ready for the next challenge.
If you’re more of a visual learner, check out this short YouTube video: https://www.youtube.com/watch?v=F8_ME4VwTiw
