We are now living in a reality where a large majority of people are working from home. As COVID-19 still ravages the entire globe, social distancing will remain a prevailing way of life for all of us.
Setting up a computer system at work can be challenging especially for those who have been used to the office environment. Ergonomics is a vital component in creating an ideal working environment at home.
We’ve all heard about ergonomics at some point in our lives, but what is it exactly?
Simply put, it’s a practical science that deals with the design and setup of things that we use resulting in increased productivity, efficiency, and safety.
Establishing an ergonomically-designed workspace translates to optimal comfort, allowing you to focus on tasks at hand, which ultimately leads to enhanced productivity.
Here are some ergonomics recommendations that you can apply to create the perfect workspace within the comfort of your home:
1. Use a desk featuring adequate knee and foot clearance, so you avoid having to sit too close to your desktop.
2. Make sure to place your keyboard and mouse in front of you, making sure they are within easy reach.
3. If you are using a laptop, position it in such a way that the screen is level with your eyes. You can use a box or a pile of books to raise your laptop at eye level.
4. Use an adjustable chair for your work desk. You can use rolled hand towels for much-needed lower back support. If your chair is too low, use a cushion to raise your chair at an ideal seat height.
5. Consider using a kneeling chair. Numerous studies point to the hazards of sitting on a traditional chair for extended periods. Pain is undeniably a major distraction while working, so make sure to give kneeling chair a try.
Using the best ergonomic kneeling chair provides a host of proven benefits such as better body positioning, enhanced blood circulation, and increased energy, and stronger core muscles over time.
6. Make sure to keep a good posture at all times. It can be challenging to assume the ideal posture all-day long, but like all other things, practice makes perfect.
Make sure that your back has ample support, your shoulders relaxed, with no pressure on the back of the knees. Avoid slouching, twisting on your side, or leaning forward to reduce neck strain.
7. When using a traditional office chair, make sure to adjust the set back. In this way, your lower back and mid back receives ample support. Make sure to adjust the height, angle, and tilt tension on seat back position until you find the right level of comfort.
8. Make sure that the ASDF row of your keyboard is at your elbow height to optimise comfort while on a sitting or standing workspace.
9. Your elbows should be close to your sides. Make the necessary adjustments on the arm rest, so that you can rest your forearms on the arm rest while working. Also, keep your shoulders up and relaxed and avoid slouching your shoulders forward.
10. Don’t sit in front of the computer for too long. Take short breaks, so that you can rest and relax your entire body from sitting for long hours. Follow the 20-20-20 rule when taking breaks from work. Give your eyes a break by looking at things that are 20 feet away from your computer.
We hope that these tips will help you in successfully creating a productive and safe workspace at home. Investing time and money to improve your home office ergonomics will be beneficial over time, as you start noticing your usual aches and pains start to fade away.