With the start of 2022, many of us continue to find ourselves working from home. After months and months of sitting at what you thought would be a temporary work space, your body may be screaming at you. Here are some simple tips for a good home office set-up.
Back in the good old days when people went into their offices, you would find proper desks, adjustable chairs, and maybe even ergonomic devices to maximize our seated posture. What’s also missing in this snapshot is how many times we moved around. We would get up to go to an in-person meeting, go see a colleague, use the bathroom, or go out for lunch. Many folks are now resorting to dining room tables or kitchen chairs, if not couches and beds to perform our desk and computer related functions. We use one workstation for everything.
Over time these poor static postures can place prolonged stress on our bodies. While it isn’t advised to stay in any position for prolonged periods of time, starting with better posture sets you up for better endurance and reduced fatigue.
Home office considerations:
- Desk: Keep your work close to you, avoid having to repetitively reach. Consider a desk that is adjustable in height if the average desk height of 28-30” doesn’t meet your needs.
- Chair: Choose a chair with adjustable height. Sit all the way back in your chair so that you touch the backrest. The backrest should be slightly reclined approximately 100 degrees. If by doing this, your feet do not touch the floor then use a footrest. Your knees should be equal or slightly lower than your hips. If your upper and lower back are not supported by the chair, use a small pillow in the small of your back or roll up a towel. Position armrests so that your shoulders are relaxed with elbows approximately 90-110 degrees. Wrists straight, not angled up.
- Computer monitor: Monitor should be about one arm’s length from you with the top ⅓ of the monitor at eye level and centered in front of you. Use a laptop, consider an external keyboard.
Even staying in a “good” static posture for a long time has negative effects on the body. Our bodies thrive on movement. We get stronger with the mechanical stresses we place on it. Some of you may have heard the saying, “the best posture is the next one.”
Posture is dynamic. Set goals to get up/move every 15 minutes or for 10-15 minutes every hour. Something attainable. So, use these home office set-up tips as a great starting off point, but ultimately get up, move around, change postures, and breath. Not sure if your workstation is as good as it could be? Let us help you.