Having general knowledge about home office ergonomics can help you design the right space for maximum efficiency.
Even more, it can help you decrease the risk of developingrepetitive strain injuriesor any unwanted body pain.
Your PT may be able to assess your current home office and make some suggestions for better ergonomics.
Many physical therapists (PT) are consulting patients viatelehealthor E-visits.
You may be able tovisit your PT without leaving your house, maintaining safe physical distancing guidelines.
Choosing a Space at Home
Everyone’s living situation is different.
While it may be tempting to work while sitting up in bed, you should avoid doing this.
It may place your back and neck in a forward-bent position, leading to excessive stress and strain.
Find an area of your apartment that is free from clutter and is close to electrical outlets.
If you do not have a desk, you may consider purchasing a small one.
Use an adjustable chair while working at your desk.
Refrain from sitting on your bed while working.
Remove any excess paper and clutter so you don’t get distracted.
Have your own special workspace that is used exclusively (or mostly) for work.
Keep your personal space separate.
This is the best way to allow yourself to decompress after work.
Home Office Ergonomics
Ergonomics is the study of people’s interaction with their working environment.
Computer Position
Ideally, you should use a desktop computer.
This may place excessive strain on your neck while working.
That way your keyboard and monitor can be separate from one another, allowing you greater flexibility.
Monitor Height
Place your box monitor directly in front of you.
When looking at your monitor, the top third of the screen should be at eye level.
You may need to get creative when adjusting the monitor height.
The monitor should be about at least 20 inches from your nose.
Sitting vs.
Standing
There has been much debate over whether you should sit or stand at your workspace.
Research comparing standing and sitting while working at a computer is varied.
Theslouch-overcorrect exerciseis also a great maneuver to do to remind yourself to sit with proper posture.
This can minimize pain, improve posture, and improve your overall productivity while working.
But for now, confirm your home office is set up properly.
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