Ah, the joys of working from home! No commute, no awkward small talk by the coffee machine, and – let’s be honest – an abundance of snacks within arm’s reach. But as cozy as your remote work setup might be, there’s one thing it probably doesn’t have: ergonomic support. And while working from your couch might seem like a dream, it can quickly turn into a nightmare for your back, neck and wrists.
But don’t worry, we’ve got you covered with some research-backed ergonomic tips to help you create a workstation that won’t leave you aching after a day of Zoom meetings and PowerPoint presentations.
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The Couch Is NOT Your Office
Let’s start with the elephant in the room: the couch. It’s comfy, it’s plush, and yes, it may even make you feel like you’re lounging in a 5-star resort. But when it comes to ergonomics, the couch is about as helpful as a chocolate teapot.
Research says: Sitting on soft furniture like a couch or a bed for long periods can lead to poor posture, increased spinal pressure, and eventual pain. So, while you might feel like you’re living the dream, your body disagrees. Invest in a good chair – one with adjustable height and lumbar support. Your back will thank you. Trust us.
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The 90-Degree Rule (No, Not for Your Coffee Cup)
Let’s talk angles! For the most ergonomic position, keep your elbows, hips and knees all at 90-degree angles. This is the golden rule of ergonomics. Sitting at a 90-degree angle helps maintain proper alignment of your spine, reducing strain on your muscles and joints.
Research says: Maintaining a neutral sitting posture reduces muscle fatigue and discomfort. So, no more slouching like a human question mark. Sit up straight and embrace your inner office professional!
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Eye Level: It’s Not Just for Cats
When you’re staring at a screen for hours, your eyes deserve some love too. The top of your monitor should be at or slightly below eye level. This will keep your neck from craning and your back from collapsing into a hunch.
Research says: Improper screen positioning can lead to neck and shoulder pain. So, please, don’t strain your neck just to see your co-worker’s screen share of a meme they found. Use a monitor or stand or elevate your laptop with books (bonus points for educational books about “How to Avoid Back Pain”).
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Get Up, Stand Up, Stretch!
You know that feeling when you’ve been sitting at your desk for hours and your body is screaming “Move!”? Yeah, it’s real. But don’t worry, we’re here to save you from the dreaded “stiff legs” feeling.
Research says: Sitting for long periods is linked to increased risks of musculoskeletal problems and even cardiovascular disease. Try standing up every 30 to 60 minutes, doing some stretches, or even taking a quick walk around the house. Your body will thank you – and so will your productivity.
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Keyboard and Mouse: The Dynamic Duo
While it’s tempting to lean forward and type like you’re driving a race car (we’ve all been there), your keyboard and mouse should be positioned so that your arms stay relaxed, and your wrists stay neutral. Your wrists shouldn’t bend up or down in a weird way. They’re not trying to do a yoga pose.
Research says: Keeping your wrists in a neutral position while typing can prevent repetitive strain injuries like carpal tunnel syndrome. So, make sure your keyboard is at a height where your forearms are parallel to the ground, and your wrists are in a relaxed, straight position.
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The Power of a Pillow (Under Your Feet)
Here’s probably one you might not have heard before: your feet. They deserve some love too. If your feet don’t comfortably rest on the floor, you’re likely putting extra pressure on your lower back and thighs.
Research says: Footrests can improve comfort and reduce fatigue by promoting better posture and reducing the load on your spine. So, use a footrest, a stack of books, or – hey – grab that yoga block you have lying around. Whatever works to keep those feet planted firmly.
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The Importance of Natural Light (No, Your Desk Lamp Doesn’t Count)
We get it: you’re not a plant. But guess what? Your body craves natural light to stay energised and maintain your circadian rhythm. Working in a well-lit space can also reduce eye strain.
Research says: Exposure to natural light at work improves mood, productivity, and even sleep quality. So, open those curtains and let the sunshine in – your body and brain will thank you for it.
Wrapping It Up
Remember, working from home doesn’t have to mean a lifetime of back pain, neck stiffness, and wrist aches. With just a few simple ergonomic adjustments, you can turn your home office into a pain-free zone that actually makes you feel like a professional (even if you dog is still judging you for working in tracksuit bottoms).
So, get that chair adjusted, monitor raised, and maybe save the couch for relaxation time – after work hours, of course.
Stay comfy, stay productive, and most importantly, stay pain-free!
References:
- Kendall, F.P., McCreary, E.K., & Provance, P.G. (2005). Muscles: Testing and Function with Posture and Pain.Lippincott Williams & Wilkins.
- Journal of Physical Therapy Science (2018). “Effects of posture on muscle fatigue and discomfort.”
- Work (2012). “Impact of monitor positioning on neck and shoulder pain in office workers.”
- National Institute for Occupational Safety and Health. (n.d.). Workplace Ergonomics
- Journal of Occupational Rehabilitation (2013). “Effects of footrests on posture and comfort.”
- McNeill, J., et al. (2019). “The effects of natural light exposure on productivity and mood.” Journal of Environmental Psychology.
Photo by Clay Banks on Unsplash