Since lockdown, working from home (WFH) has become the norm, and for many, it is here to stay. A large number companies are choosing to keep WFH as a permanent option and for those returning to the office, many are wanting a more hybrid approach of working from both home and office.
The lockdown home office has taken many shapes – from make-shift kitchen tables to comfy sofa set-ups – and are places where we are now spending much of the day. For the many home workers continuing to stay working from home, the temporary kitchen table and comfy sofa setup has become a more permanent feature and is resulting in pain and discomfort.
Making the home office space as ergonomic as possible is as crucial for your productivity as it is for your physical and mental health.
What to avoid when working from home
Try not to use the sofa or your bed as your office chair. It is essential for both optimal working conditions and mental health to clearly demark ‘work’ and ‘home’ spaces. If you’re working from a multi-use space, such as the kitchen or dining area, assign a drawer or box where work items can be put away at the end of each day.
Getting dressed for the day can help to distinguish your work and home mindsets. Staying in pyjamas makes this more difficult.
Try and get outside. Daylight, vitamin D and exercise are fundamental to helping us feel good. Even taking a short, brisk walk around the block can help stimulate and refresh your body and mind.
Try to keep your working hours the same as the office – and include a proper break for lunch.
Tips for making the home office space as ergonomic as possible
Ergonomics, in this context, is about how your workspace can be designed around you for maximum efficiency, comfort and safety.
Choose a space in your home that offers as much peace and privacy as possible, with a comfortable temperature and the most natural light, and adequate access to power and Internet.
Establishing a good working posture is essential. You should be able to sit or stand in a neutral body position with a relaxed posture that requires no stressful angles or excessive reaching to complete tasks.
If sitting, ensure you are sitting upright on a chair with back support, with your feet flat on the floor. Your elbows should be at 90 degrees, and your hands, wrists and forearms straight, inline, parallel to the floor, and in reach of your keyboard. The head should be level, facing forward with no turn to the left or right, and generally be in line with the torso. Use an adjustable chair if possible so that you can adjust the chair to the correct height and tilt to fit your desk.
If standing, ensure you are standing straight and that your arms and wrists remain in the neutral position. Standing is a good counterpoint to sitting for long periods.
Ensure the computer monitor is at eye-level. If you’re using a laptop, a laptop stand is essential. The ergonomic specification for an eye-level screen and straight back and shoulders isn’t met with a laptop. To avoid neck and back pain, a laptop stand is recommended with a separate keyboard.
Consider investing in quality ergonomic equipment such as adjustable desks and chairs, laptops stands, and other accessories such as lumbar supports, ergonomic keyboards and mice, document holders, foot and wrist rests. When it comes to ergonomics, one size most definitely does not fit all. The more positions a chair and desk can adjust to, the more they can be tailored to the individual using them. And a good keyboard and mouse configuration is just as important as posture when it comes to neutral body positioning.
Standing up and moving around is probably the most important tip in the list. Quite simply, get up and move around. At least every 30 minutes, stand up and take a few minutes to walk around, go grab a drink etc. This allows you to rest and exercise different muscles.
And whilst on the topic of taking breaks, taking eye breaks every 15 minutes by blinking rapidly for a few seconds and then focusing on something in the distance refreshes and cleans the eyes, and allows the muscles inside the eye to relax.
Changing task is an effective way to reduce the stress and injury resulting from repetitive movements. Doing something else – even for a short time – will reduce the potential for injury on the tissues under stress. When changing task is not possible, periodically changing the neutral position you are using can be helpful – to stand from sitting or altering the chair angle to change the musculature used for the task at hand.
Adapting your home office with these small but essential changes can greatly reduce the risk of back, neck, shoulder and wrist pain, as well as giving you a workspace within your home.
If your home office is giving you neck, back or shoulder pain, please book an osteopathic appointment for treatment and ergonomic advice.