Ergonomic Tips & Tricks to Enhance Your Workspace
In this blog post, I’ve gathered all my best tips & tricks on ergonomics that will help you ditch pain and get work done.
Working at a non-ergonomic workstation can cause low back pain, shoulder strain, neck pain, and headaches. To prevent these injuries, it is important to take the time to set up a good workstation at home.
YOU WILL NEED:
Good lighting (preferably by a window for some sunlight to enhance your mood)
Space with a desk or table surface. Desk should be height of a typical desk – elbows and wrist supported at 90 degree angles
Chair which fits nicely under the work surface, and should support your lower back
Use rolled up towels, lumbar roll or small pillow to supported if needed
When sitting make sure your hips and shoulders are pushed back to the chair and touching the back
AVOID:
The urge to work from the couch or bed. These spaces weren’t designed to be used as a workstation and can be hard on your back and neck. The seat does not allow you to maintain good sitting posture which can lead to back pain. If you need to work from the couch, only do it for a short period of time.
Slouching back on the couch with your head straining forward to see the laptop on your knees and avoid sitting on the edge of the couch hunched over your laptop on a coffee table.
Sitting on the end of the chair, hunched over your computer, or slouching in your chair.
Eyestrain: use the 20-20-20 rule. For every 20 minutes looking at your computer screen, look at something 20 feet away for 20 seconds. When viewing your mobile device, position it at eye level rather than stretching your neck forward to look down.
Do
Sit with your hips to the back of your chair, squarely facing your workstation. Knees are bent at a 90-degree angle and feet firmly on the floor. If you need additional support, place something sturdy under your feet. Sit up straight with your ears lined up with your shoulders, and elbows bent at a 90-degree angle.
Your screen should be roughly arms length away from your eyes, with the top of your at eye level. It’s important that you aren’t bending your neck down to view the screen. Use books or a box to raise your screen up to eye level. With your screen raised up, use a separate keyboard and mouse so that your elbows are aligned with the keyboard height. If needed, you can roll up a towel and place it under your wrists for extra support.
Get up and move or stretch at least every half hour. Getting up out of your chair allows your muscles to change position and avoid being in one position for too long.
Alternate your posture. Sitting for too long is hard on your body, so alternate your posture by standing up. You can make a stand-up desk by using an elevated surface in your home, such as a kitchen island. Raise your screen to eye level using books or a box, and place your keyboard and mouse on a lower surface to maintain that 90-degree bend in your elbow. Standing on a yoga mat or anti-stress mat can reduce strain on your legs and lower back. It’s important to alternate your postures throughout the day, whether sitting or standing.
Working on a laptop?
Get an external keyboard and mouse so you can elevate your screen to eye level, and keep your arms at the appropriate height.
Can’t avoid the couch?
Minimize back pain, move your hips all the way to the back of the couch, feet planted firmly on the floor. Use a pillow to support your lower back. Place a pillow on your knees to raise your device higher and avoid bending your neck forward.
Can’t avoid working from your bed?
Avoid laying on your back and propping your head up with pillows or sitting cross- legged on the bed leaning over the laptop. These positions can lead to back and neck strain, headaches, and knee and hip issues. Sit with your hips back against the wall or headboard. Use a pillow to support your lower back. Place another pillow on your lap to raise your laptop up higher. Again, this is not an ergonomic position to work from, so only do it for a short period of time.
How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:
While sitting at a desk:
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time. Take breaks and move your body.