If you are working from home, you need to make sure your home office is comfortable and functional at the same time. Having an ergonomically correct home office reduces any injuries and encourages productivity at the same time. So, time to stop hunching over the laptop and embrace your back-friendly office with a few of our favorite tips:
- Keep your screen eye-level.
If you are working from home right now, how are you positioned? More than likely, your laptop is in your lap or on the dining room table, and your head is positioned downward. To prevent injuries to your neck, shoulders, and back, your head needs to be vertical to your neck. Ensure the monitor is at eye level, even if you have to prop up the laptop or monitor with a few books.
- Pay attention to your posture.
The last position you want to maintain all day while you work is one that is hunched over your keyboard. So, make sure you can sit all the way back and provide support to your lower back. Think of it as sitting in your driver’s seat, which is usually leaning at 100-100 degree angle. If you don’t have a chair that lets you lean backward, make sure to support your lower back with extra pillows or chair cushions.
- Your arms should be straight and close by.
As you work, your arms and wrists should be close to your body, rather than far away. Having to stretch to use the keyboard can lead to muscle aches. Also, keep your elbows close to your core. As for your hands and wrists, they should be parallel to your body. So, when you reach out and place your hands on the table, they shouldn’t rise upwards or downwards at all.
- Take breaks.
Even with the home office situation, you still need to take breaks. Take a small break to stretch, adjust your chair, and look away from the computer screen for a little bit every twenty to thirty minutes. Consider alternating between sitting and standing throughout the day. However, don’t stand for too long because that can add strain and stress to your body.
- Pay attention to any discomfort.
If you find are experiencing new or unusual body aches while working, pay attention to these signs from your body. If pains or muscle aches persist, you may need to change how you work in some way. If possible, as aches arise throughout your day, switch things around, whether it’s standing instead of sitting, working from the couch instead of the dining room table, or working in a brighter room to help your eyes. Either way, listen to your body.
Working from home comes with its share of added stressors. Having an ergonomically correct home office ensures any possible pain, injuries, or aches throughout your body.