Ergonomic workstations in the office have always been a topic of interest about work productivity and efficiency. With the increased possibility of your work-from-home arrangements to be continued post-pandemic, having an ergonomic workstation at home is making more sense. 

Ergonomics in a work setting refers to the optimisation of how we work. Combining our anatomy, physiology, data, and engineering to help us create and design a work environment catered to the needs of employees. Its primary goal is to design the working environment in a way that is conducive to promote your productivity and wellbeing. 

Having a home office or workstation that isn’t ergonomically optimised leads to prolonged poor and stressful sitting positions that increase the likelihood of you developing back pain and spinal health issues. 

The American Posture Institute notes states that it can also lower metabolic rate and respiratory dysfunction. Physical ailments could result in mental health issues like stress and depression. Ergonomic specialists, Posturite, states that poor posture could impact the positivity and confidence we feel. 

Good ergonomics ensure maximum comfort and safety, thus enhancing your productivity by keeping you healthy and pain-free. 

Here are some tips/ ergonomic basics you can utilise at home: 

  • Keep your screen to your eye level to avoid either tilting or craning your neck.
  • Place your keyboard or laptop closer to you to prevent shoulder strain.
  • Invest in a comfortable chair
    (Investing in an ergonomic chair helps with not just your back but your neck, shoulders, arms, and elbows, providing stiff back & neck relief)
  • Make sure your desk is just the right height for you.
  • Use an anti-glare screen protector to protect your eyes and prevent eye strain.
  • Arrange your supplies such that everything is at arm’s length 

There is a 20-20-20 rule that should be adhered to as well. Ergonomics when working from your home isn’t just about the adjustment of your equipment, securing the right furniture, or correcting your posture. The 20-20-20 rule recommends you look at something 20 feet away for 20 seconds after every 20 minutes of screen time.

Regular screen breaks and incorporating movements into your day are important to remember when you are working from home. These movements and exercises can include walks, stretching or even the use of a sit-stand desk.

Thinking of getting a lower back pain treatment or relief through family chiropractic? You can reach us here to work on this issue together!