Everything You’ve Ever Wanted to Know about Ergonomics

The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers. Ease tension in the shoulders and neck with Vive Posture Corrector. As easy as putting on a backpack, it can be worn over or under clothing. Meanwhile, align the “H” key in the keyboard with the middle of your body. Work-related MSDs are among the most frequently reported causes of lost or restricted work time, according to OSHA.

  • For most of us, gone are the days when well-designed offices took care of all these problems for us.
  • When typing, arms/wrists should not rest on arm rests or wrist rests.
  • While we all love a beautiful office design, choosing an office chair is not about appearance alone.
  • Many physical therapists (PT) are consulting patients via telehealth or E-visits.
  • Improper keyboard and mouse position and height can cause muscle strain and tendonitis.

Many people are starting to find out that the remote work arrangements they once thought were temporary are becoming more long-term, and in some cases, maybe even permanent. Here, we’ll explain what ergonomics is and provide examples of ways to make your home office safer, comfortable, and more efficient. And if you’re sitting in one of those hard wooden chairs, Hallbeck recommends sticking a small pillow behind you at your waist to provide easy lumbar support. Make sure your back is against the chair, shoulders relaxed, and arms relaxed at 90-degree angles. Now that we’re in the thick of the global Covid-19 pandemic, with hundreds of millions of people abruptly forced to work from home, it’s an urgent topic. Many of us are finding ourselves hunched over laptops on sofas or beds, perched on hard dining room chairs or subjecting our arms and wrists to ill-placed keyboards.

Everything You’ve Ever Wanted to Know about Ergonomics

Your back, your arms, and every other part of your body will thank you. Keep a watchful eye on your posture when you work at a standing desk. If you’re feeling pain, stop and examine how you’re positioned and adjust it. The last thing you want is to not be able to sit or stand while you work.

  • Having general knowledge about home office ergonomics can help you design the right space for maximum efficiency.
  • If it’s too bright in the room, it may speed up eye strain or give you headaches.

Persistent pain may hinder your ability to do your job or participate in fun activities with your family. The therapist will pinpoint the problem areas and help the area recover before it gets worse. This break is the one in which you’ll actually need to move around a bit to help you divert your focus for a bit so that you can return to work feeling relatively fresher than before.

Why Are Home Office Ergonomics So Important?

Hold out your arms (with your elbows just slightly in front of your body but still at your sides) as if you were typing. Being someone that works from home, sitting behind a desk or on the couch can be really exhausting for the body and mind. Having a proper ergonomic office is really important to ensure your safety and comfort so you can deliver your best performance. If you use a couch as your seat, you may want to use pillows to help recreate the kind of support an office chair would provide. If you’re working from home due to the COVID-19 pandemic, there’s a good chance that you were not fully prepared to move your entire office and workspace to your house. Spending a few hours properly assessing your workspace and setting up an ergonomic home office may be necessary to keep you happy—and healthy.

So, all you need to do is stand up and press your palms against your glutes tightly. Next, push your body forward so that your head is behind your glutes. This tip sits at the top of our guide on ergonomics dos and don’ts of working from home for good reason. It helps you work more efficiently and helps you protect your body from pain and injury. There are multiple aspects to maintaining the correct posture, so we’ll provide a quick overview of the most important ones. A failure to pay sufficient attention to ergonomics when working from home can be costly, resulting in physical discomfort and, potentially, even long-lasting damage to your body.