How to Set Up an Ergonomic Home Office
When working from home, one of the most important things you can do is ensure that your workspace is set up just for you. Many professional offices are set up by ergonomic experts, but you probably didn’t have that luxury for your home office. Setting up an ergonomic home office can help you stay comfortable and healthy, reduce repetitive strain injuries, and even boost productivity.
Properly Adjust Your Chair
Your hips and elbows should be at 90 degree right angles. If you are using armrests, be sure they are adjusted up or down to achieve this position. It dramatically reduces the strain on your arms, wrist, neck, and nerves. Making sure you have an office chair with lumbar support is one of the best decisions you can make for your home office. A chair that is fully adjustable is a great way to support the natural curvature of your back. Ideally sit all the way back in the seat pan and use the back support instead of sitting on the edge of the seat. Also make sure the chair is adjusted to the correct height so you are sitting up straight to look at your monitor. If you are vertically challenged, you may need a footrest if your feet dangle!
Set Your Monitor at the Right Height
A monitor at the correct height can keep you from straining your eyes and neck when trying to look at the screen. Your eye level should be two to three inches below the very top edge of the screen. It should also be somewhere around an arm’s length away.
Choose a Quality Keyboard
The keyboard you use is another important consideration when setting up an ergonomic home office. The best keyboards are models that are adjustable. A split adjustable keyboard allows you to keep your hands at the same width as your shoulders which is much better for your wrists and the nerves running from your neck to your fingers.
If you are using a desktop computer or laptop with a mouse, you want to keep it in close. Remember, your elbows should be able to stay in the 90 degree angles which means that you have to be close to your desk and that your mouse also has to be in close enough to keep you there!
Consider a Sit-Stand Work Station
There are a number of options for sit-stand work stations which will allow you to adjust the monitor and keyboard/mouse up so you can use it in a standing position or back down into a sitting position. This is an excellent way to vary your posture during the day and reduce strain.
Move Around Often
Set a reminder or chime for every hour to move around your living space and even throw in a few stretches. Even one minute of changing your position and posture will really reduce your overall strain on your back, arms, and neck.
Need to Supplement Your Ergonomic Home Office?
Do you want some extra help staying limber and healthy when working from home? The team at Advance Physical Therapy & Sports Rehabilitation is here to help. We use evidence-based treatments to deliver quality care that you can trust for any injuries, aches, or pains. Contact us today for more information!
Expert Enhancement of an Ergonomic Home Office in Burien
Serving South King County, including Burien, Normandy Park, Des Moines, Kent, Seattle, and Tukwila Posted on September 7, 2021 | Published by Ignite Local | Related Local Busines