How to Set Up an Ergonomic Workspace at Home
Create a home office workspace that works in favour of your body
Let’s face it, the “comforts of home” don’t feel all that comfortable when you’re spending the day in a makeshift home office. After working long hours at the computer, you’ve likely complained about (and subsequently ignored) the toll desk work takes on your body. But those daily aches and pains aren’t something you should overlook.
Without a proper ergonomic setup, your workspace can put your health and productivity at risk, leading to a variety of health issues – from blurred vision and headaches, to carpal tunnel syndrome, neck and back strain, and most importantly, poor posture.
Whether you work from home full-time or you only spend a few hours a week at your desk, having an ergonomically optimized workspace helps protect your body from injury and recurring aches and pains.
Here are our top tips for setting up an ergonomic workspace at home:
Proper Desk Chair Positioning
One of the best ways to protect your back is to practice natural posture. If you haven’t already, invest in a desk chair that fits the natural curve of your spine, allowing your bottom to sit slightly behind you. Next, adjust the height of your chair so that your feet rest flat on the floor. Ideally, your hips should be in line with your knees. You can add a footrest or a stack of books under your feet if needed. Finally, adjust the armrests so that your arms can gently rest with your shoulders relaxed.
Position Your Computer Monitor for Less Neck Pain
This is where 90 per cent of home work stations fail an ergonomic test. Your computer monitor should be directly in front of you, about an arm’s length away, to avoid craning your neck. The top of the screen should be at or slightly below eye level to help you maintain good neck positioning and posture.
Take Regular Movement Breaks
No matter how ergonomic your workstation is, moving your body is the best way to combat the health issues that arise from prolonged sitting. Try to stand up and stretch at least once an hour while working at your desk.
If you’re experiencing neck, back, or joint pain related to desk work it’s time to make a change. You owe it to your body.
Get In Touch Today
Get in touch today to book a complimentary phone consultation with our rehab coordinator. We’ll put together a plan to help combat the effects of desk work and help you recover fast so you can focus on your work.
