Working from home has become increasingly common, but your home may not be set up ergonomically for long hours of computer work. Without proper ergonomics, you may experience back and neck pain, wrist injuries, eye strain, and other issues from your home office setup.
Colorado State University shared some best practices to set up your home office.
In addition, follow these tips to create a more ergonomic home office space:
Choose the Right Chair
- Invest in an adjustable office chair that provides good back support. The seat height should allow your feet to rest flat on the floor with your knees bent at a 90-120 degree angle. The backrest should support your lower back curve.
Set Up Your Desk
- Use a desk that allows you to keep your elbows close to your body and at a 90-110 degree angle when typing. If your existing desk is too high, use a keyboard tray or raise your chair height.
- Position your monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level. Place documents you need to refer to near the monitor.
- Keep your phone, mouse, and other items you use frequently within easy reach.
Support Your Wrists
- While typing, keep your wrists in a neutral position, without bending up or down. A gel wrist rest can provide extra support.
- Use a mouse with a wrist support pad if possible. Position it at the same height as your keyboard.
Set Reminders to Move
- Sitting for prolonged periods is unhealthy, so set a reminder to get up and move every 30-60 minutes. Stretch your arms, neck, back and legs.
Adjust Your Lighting
- Position your desk near a window for natural daylight. Reduce glare on your monitor by using curtains or blinds.
- Use a desk lamp with adjustable brightness to supplement overhead lighting. Position it so it illuminates your work area without casting shadows or glare.
By following these home office ergonomic tips, you can stay healthy, avoid discomfort, and remain productive when working from home. Be sure to listen to your body and make adjustments as needed.