5 Key Tips to Improve Ergonomics in Your Home Office
5 Key Tips to Improve Ergonomics in Your Home Office
Increasing your work-from-home (WFH) comfort can make a significant difference in terms of health and productivity, more so if it is a change that’s here to stay. To avoid the physical issues all deskbound workers are prone to even when working from home, it’s easy to make some simple adjustments to your home workspace.
If you are setting up your home office or wanting to improve your existing workspace, there are many ways to go about it so you can achieve the most ergonomic setup. To get you started, we’ve summed up the five key tips to improve ergonomics in your home office:
1. Have your screen at eye level
For starters, if you are going to be working on your laptop, it is important that your screen is adjusted to be slightly below or at your eye level. The main goal is to have your screen positioned directly in front of you so you will not have to crane your neck forward when looking at your screen. You can also use a laptop stand or opt for a monitor to achieve the right viewing position. The same rule applies when you are using two separate screens. That way, you can avoid experiencing potential stiffness in your back and neck areas. Additionally, this goes hand in hand with improving your posture as you are less inclined to slouch while working.
2. Ensure sufficient back support
With that being said, another way to promote a healthy posture is by choosing ergonomic chairs to support your back and hips. At home, the design of your current chair may not be encouraging the correct posture and when it comes to sitting for long hours, this results in common body pains like lower back pain. Besides switching to ergonomically designed chairs, you can also rely on a firm cushion to fill the gap between your lower back and chair. The bottom line is to prevent slouching and work towards maintaining the natural alignment of your spine.
3. Keep your keyboard within reach
Besides back and neck strain, it is also possible to feel some pain in your wrists after using the mouse and typing for a period of time – which can eventually make it difficult to concentrate on your work. Try to keep your keyboard and mouse within reach as a start, which may otherwise cause you to overextend your arms at times. Ideally, your wrists should remain straight as you type. A rule of thumb is to avoid placing your wrist in a position that adds pressure, which can contribute to overuse wrist injuries.
You can take it a step further by adding on a wrist rest to enhance comfort, especially if you are working from the laptop most of the time.
4. Have plenty of legroom
With that being said, don’t forget to focus on the lower half of your body as well. By ensuring there’s sufficient legroom in your home workstation setup, you won’t feel restricted in terms of space. If you’re going to be in a Zoom call for the next hour or two and won’t have the time to get up, for instance, you can still stretch your legs as and when you feel like it.
If you are sitting on a high chair with your feet dangling, a footrest can also come in handy so you can still make full use of your existing chair. Besides reducing tension on your lower back, a footrest can also play a part in encouraging blood circulation.
5. Remember to Take Short Breaks
Lastly, make it a point to take short breaks regularly. Remaining in the same position for long hours may not only strain your neck, back and hips, but it also leaves the other areas of your body largely unused. Besides giving your eyes time to rest, taking a moment to get up from your home office desk can wake up your muscles and prevent stiffness. To help you build this useful habit, you can set reminders for yourself to get up every 30 minutes, for example, and move around. Consider these lower back stretches to make the best out of your breaks.
You can also alternate between sitting and standing – but make sure to adjust the height of your screen accordingly.
Let’s Help You Work Towards a Healthy WFH Experience
Like countless office workers in Singapore, it may be common to feel some discomfort in your body after working for a long period of time but it is not a good sign if the pain prolongs. If you are already experiencing lower back pain and your newly customised home workspace doesn’t seem to be helping, consider seeking treatment with a chiropractor for your back pain. Before it takes a toll on your body and affects your work productivity, consult a chiropractor for more information.
At the end of day, just remember the harmful effects of a “text neck” and keep your neck healthy with these simple tips. They can surly improve your neck and spine health and overall quality of life.
1 year ago. Dr. Bryan came into AXA Insurance for a roadshow campaign. That’s how I met Dr. Bryan who helps to diagnose my neck pain issue.
After every adjustment, I could always feel much more relaxed and feeling much more rejuvenated. Neck is not as stiff as before.
Overall, feels very comfortable seeking treatment at equilibrio.
I’ve been patient of Dr. Bryan since July 2015 and my quality of life because of the spine adjustment of Dr. Bryan been back into good condition. I highly recommend equilibrio Health for the good service and friendly stuff and most especially the treatment from Dr. Bryan.