As a chiropractor, ergonomic workspaces are never far from my radar. They are crucial to the health and safety of workers in virtually every profession, not to mention those whose hobbies require equipment that includes desks, seating, lighting, and computers.
I’ve discussed ergonomics in other articles, including its role in preventing microtrauma and repetitive strain/stress injuries. Here I am with a related but very different topic: How I maintain an ergonomic workspace at home.
Ergonomic workstations help protect us from a range of injuries that can result in chronic and permanent conditions involving our:
- Vision
- Posture
- Joints
- Tendons
- Ligaments
- Muscles
Protecting those very important parts of ourselves is just the beginning of ergonomic workstation benefits. Understanding your needs, work preferences, and even your personality, followed by proper setup, paves the way for a healthier, more effective home workspace—and worker!
Consider the furniture and equipment you’ll need. I’m guessing there will be a desk, chair, computer devices, and task and ambient lighting. Opting for a wireless keyboard allows for tremendous flexibility in where and how you work, allowing you to move from room to room, work outside on a beautiful day, or even head to your favorite coffee shop for a change of pace.
What I like most about wireless keyboards is that you can exercise while using them. Many people climb on a treadmill or go for a walk while using wireless keyboards.
Fine-Tuning Your Workstation
Coordinate the heights of your desk, chair, and monitor(s). Seated at your desk, your feet should be flat on the floor, and your hips should be parallel to your knees or just a bit lower. Position your elbows at 90-degree angles, keeping them close to your body. Your forearms should be parallel with the floor and the top of your monitor screen(s) slightly below eye level. These positions help prevent eye strain and align your eyes, neck, and spine in a “neutral position.”
Check to see whether the desk’s height is compatible with how you should be positioned in your chair. Adjustable height desks are ideal, but if your desk lacks this feature and is too low, you can elevate it using boards or bricks. If the desk is too high, adjust the height of your chair. It’s fine to use a footrest if needed.
Adjustable desks and standing desks aren’t quite the same. Adjustable desks range from sitting to standing positions while standing desks are intended to keep you on your feet while you work. Adjustable desks are good protection from too much sedentary time.
I often stand while working in my home workspace, and I enjoy having a wide monitor, which encourages me to move my head from time to time. I am all about health, comfort, and whole-being when I work, but sometimes that means abandoning my home office in favor of my kitchen, especially in the winter.
Besides, no space is good for you if you spend too much time there. Sometimes, switching up your environment is just as important as ergonomics.
Lighting is a bigger factor in ergonomics than many people realize. Ambient lighting, including table and floor lamps, natural light coming through windows, and overhead lighting, is useful for balancing computer light and making workspaces enjoyable.
It’s important to avoid peering into glare, so position your desk or monitors so that glare is off to the side. Too much light exposure during the day can impact melatonin levels, making it harder to sleep at night. Many people switch rooms as the sun moves to escape or relish it, and our bodies benefit as we get up and move, even for a few minutes.
This article from WebMD has helpful information on home offices, along with helpful photos.
Mixing Travel with Ergonomics
Traveling can be an ergonomic challenge. Hotel furniture isn’t always conducive to good posture. But I’m an intrepid traveler who will do what’s needed to maintain good posture and overall musculoskeletal health.
I’m not above using a pillow to boost my seating, though this is not a good long-term practice. I’ve also often planted my feet on a suitcase to maintain proper spinal alignment at the desk in my hotel room.
You’ll Notice the Difference
When all is said and done, there are many ways to create healthy, energizing, and yet calming home workspaces. Just getting started and seeing how far you get is a great first step. You’re likely to feel better and more productive almost immediately.
Learn more about the kinds of injuries common among remote workers and how you can create an ergonomic workspace of your own.