Back to school (and work): How to create a more ergonomic workspace at home
Whether you’ve been working from home for years or you’re making arrangements for COVID-19, it’s a good time to take a look at your home office setup. For kiddos starting virtual school as well, a high-quality, ergonomic workspace is critical to staying put all day without putting undue stress on your joints and bones.
What is an “ergonomic” workspace?
According to OSHA, an ergonomic workspace is one that fits the job to the person, as opposed to squeezing the person in to fit the job. In our offices, we usually sit at cubicles, with nicer chairs (when we’re lucky) and desks at a reasonable height.
However, when working from home, it’s much harder to get the same ergonomic space with limited supplies. If you work from the kitchen table, for example, the table height may not be conducive to your work schedule. (This is because dining tables are a bit higher than work desks, to lessen the travel distance between your plate and your mouth.)
Similarly, working from the couch or — even worse — stretched out in bed can wreak havoc on your joints, muscles, and bones. This is because good posture is key to avoiding work-related injuries.
So, how do we create an ergonomic workspace at home?
The “easiest” option would be to simply plop our office workspace down in the center of our living rooms, but we know that isn’t quite possible.
Starting by maximizing your space to the fullest, you can create a home workspace — or distance learning space — that suits your body’s needs.
Invest in equipment that suits your body, not just your space.
If you have the budget for it, investing in a high-quality workspace is the best way to protect your body while working from home. However, if new furniture isn’t in your quarantine budget, you can make simple swaps with household items to improve your workspace.
Desk: A good office desk should be at a comfortable height for your body. If you’re working from a kitchen table or coffee table, you can boost the height by setting books, blocks, or other sturdy materials on the legs. (If you need a shorter table height, try a low chair!)
Chair: Your chair should support your lower back, encourage good posture, and keep your spine straight. If your office chair is adjustable, set it so that your thighs are parallel to the ground and your knees bend at a 90-degree angle.
Computer or Other Work Tools: The placement of your computer monitor (or monitors) is important, too. Your laptop or keyboard should be a comfortable arm’s length away, with your eyes in line with the top of your screen. (This will help you avoid neck and back pain from angling your gaze all day long.) If your monitor is too low, prop it up on a book or — if you’re like me! — a pack of printer paper.
Light: No one misses the fluorescent office lights! However, getting ample light in your workspace can help with concentration and motivation. If you spend a lot of time in front of a computer, it’s also a good idea to try blue light glasses to filter out harmful rays.
Stress Reduction: Small additions to your home workspace can do as much for your mental health as they do in the office. A house plant, an essential oil diffuser, or a candle with an invigorating scent like eucalyptus or tea tree oil can all be very beneficial for focus.
Now that you’ve got the space, focus on the posture.
The way you sit in your ergonomic space plays a part in your overall pain levels. Here are some of the best ways to improve your posture while working from home:
Sit in a neutral pelvic position. Sit upright, with your spine straight and your back all the way against the back of your chair. If this is uncomfortable on your pelvic bones or lower back, bolster yourself with pillows, towels, or blankets. (You could also try a posture-correcting seat!)
Take stretch breaks every hour. Set alarms to take breaks during the workday, whether that’s a five-minute walk, a stretching routine, or a mini yoga session. Try a Downward Facing Dog or inversion to get the blood flowing!
Try technology. Electric posture correction, straps, or pillows all help with good posture! You can find plenty of posture-supporting technology online, or make your own out of objects you’ve got around the house.
Focus on the core. You can support your body during your work routine by working on your body outside of work hours. Good core strength (improved via planks, sit-ups, etc.) helps protect your lower back and makes you less likely to slouch.
Check your sleeping position. Your body keeps working, all night long! If you’re a side sleeper, prevent side strain by placing a pillow between your knees. For back sleepers, put that pillow underneath your knees to improve blood flow. And if you sleep on your stomach, avoid the pillows altogether and just try to keep your neck in a comfortable, elevated position to avoid strain.
Enlist a personal trainer. Not sure how to get started? We’ve got you covered! Hit up the F3 team for workout methods and tips designed just for YOUR body!
No matter how long you’ll be working — or learning — from home, an ergonomic work space is the best way to ensure success at home. For more suggestions, including guidance that’s tailored to your health and wellness needs, check in with the F3 Wellness Connections team. We’ll be happy to help!