7 Must-Have Ergonomic Upgrades for Your Home Office
But, when you’re already at home, distinguishing where work ends and the rest of your life begins can be difficult. Here’s a work from home ergonomics checklist to get you started. According to a recent study, two out of five Americans felt new or increased pain in their shoulders, back, or wrists since they began working from home.
Focus on prevention not treatment
Focusing on incorporating easy habits into your day-to-day, like taking breaks, will improve posture down the line. Our gaming chairs, sit to stand desks and accessories are made for elite gaming. Enjoy ergonomic support and next-level comfort that help you score higher and play longer than ever before. Honan says that the best height for your arms to work is about 26 to 27 inches – that’s two to five inches shorter than your average desk or table.
How to work from home – comfortably
Just because working from home can be comfortable doesn’t mean you can’t get a work-related injury. Adding socialization to the day can help with the natural responses our bodies have to stimulation and conversation. Consider https://remotemode.net/ using the time you would be commuting to the office for social activities outside work. In addition to pain, poor ergonomics can also contribute to increased fatigue, muscle strain, and imbalance, ergonomists say.
Good Posture
There will be a learning period to get back up to your normal typing speed. However, it can greatly reduce the potential for certain wrist issues, including carpal tunnel syndrome. The odd design of the keyboard positions your hands in a more natural straight line, instead of being bent like when using a traditional keyboard. Working from home has become a common reality for many people in the past few years, and it comes with its own benefits and challenges. Whether you are a seasoned remote worker or a newbie who is still adjusting, having the right accessories can make your home office much more comfortable, productive, and enjoyable. All Humanscale ergonomic chairs are designed to use the sitter’s own body weight and the laws of physics to encourage movement and provide unparalleled comfort.
Sitting vs. Standing
- As you type, your elbows should hang naturally by your sides without discomfort.
- However, when you’re at home, you might not have these tools.
- But even if you never stand, being able to adjust the height to exactly the right fit for your body and chair improves comfort.
- If you’re using a laptop, consider a laptop stand or external monitor to achieve the ideal height.
- If you travel during the year or enjoy working in a cafe, this will bring your home office out of the office.
Go for a walk, or run out to grab groceries on your lunch break just to leave the house. Do something that distinctly lets your mind know you’re done with work, whether that’s cooking dinner or working out. When you pull out of the office parking lot, you can take a deep breath and know you’re free for the rest of the day.
VictSing Vertical Ergonomic Wireless Mouse (Update: Temporarily Out of Stock)
We’ve got some advice on how to set up an ergonomic workspace at home. While it’s best if you can buy the right equipment, that doesn’t mean you have to. Sometimes simple works, so we’ve included some DIY work-from-home hacks you can use with things you’ve probably got at home. I bought a pair of ElementsActive as they fit comfortably over my regular glasses.
For prolonged use, it’s recommended to add a separate monitor and/or keyboard. The laptop can be placed on books so that the top of the screen is at eye level, then use an external keyboard so that your elbows can rest at 90 degrees by your side. Bad sitting posture can lead to back pain and drained energy. If you don’t have an adjustable office chair, a lumbar pillow can help restore proper posture. If you’re expecting to work from home for a while, an adjustable desk is worth considering for a truly ergonomic workstation. Standing desks were all the craze a few years ago, though in some cases you’re just trading one problem for another.
Here, ergonomists offer tips to prevent muscle strain and boost productivity by creating a better workstation at home. If you choose to get a headset, an attached microphone is a must-have to make your voice more audible and reduce feedback. If you’re often in meetings or speak to clients in your day-to-day, a good headset will have a huge impact.
That means standing at a desk, not necessarily a high counter. No matter what kind of chair you use, you want something that will support your spine’s natural S-shape. A flat keyboard is better since it helps you hold your wrists straight.
This pattern continues and over time can increase stress on your back and harm bone structure, Kiberd says. Bring your laptop or desktop monitor screen up to eye level with a stack of books or some other platform. Your monitor screen should be at eye level so you’re not craning your head down to see. And, your keyboard and mouse should be low enough so you’re not shrugging your shoulders and lifting up your arms like a praying mantis to type and click. Of course, it’s not like you can just conjure up your office workspace at home. And, if you don’t have a home office, you’re not exactly set up for success.
As you type, your wrists should remain straight, and your upper arms should stay close to your body, without you forcing it. Another option is to convert your current computer desk to a standing desk, and for that we can recommend the five best standing desk converter options. But again, unless you’re positive you’ll like standing all the time, one of the adjustable options is probably best. While WFH may be our new reality, our workspaces haven’t caught up.
Standing — as anyone who does it for their job all day can tell you — isn’t great either. There are several things to consider before you make the switch. Taking regular breaks is vital for preventing ergonomic work from home ergonomics injuries. Aim to stand up, stretch, or walk around for a few minutes every hour. This helps to improve circulation, relieve muscle tension, and reduce the risk of stiffness and repetitive strain injuries.
If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the address bar on your web browser. To create the perfect work throne, you may need to get creative.
Before you started working from home, you probably had a dedicated space at an office. Sure, it was likely just a cubicle—if you were lucky—or a seat at a shared table, but at least you had a computer, desk, and all the other components needed to do your job. One of the lasting effects of Covid-19 could be that more companies will allow people to work from home in the future. So being mindful of WFH ergonomics could end up being a skill we’ll use permanently.
While some may be fortunate to have a designated home office, others are competing for workspace with family members. A makeshift desk at the kitchen table or a temporary bedroom office are common. These new work arrangements combined with the additional stressors of working at home may be taking a toll on our health. Here are some tips to optimize your telework environment and help manage stress during these challenging times. Studies show that Neat could play a key part in maintaining our energy levels and body weight. In the new work-from-home environment, that means consciously tapping into these activities and making sure to move every 30 minutes – outside is great, but even a different room is suitable.
Elbows should rest toward the side of your body, close to your center of gravity. We recommend spending more on this item, as they can either stop working after a while or not work optimally. Convert any ordinary desk into a smart, connected workstation. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
