Working from home has been one of the most rising trends in the world. It allows flexibility and freedom in your work schedule.
However, working from home is not all sunshine and rainbows. It also has its share of challenges and drawbacks. One of the most significant challenges that remote worker can all agree on is how they will maintain that they are comfortable in their work station.
Creating an effective ergonomic home office is one of the most essential things that you should do to ensure that you are resting effectively. But the big question is, “How can I do it?”. Don’t worry, we got you! This comprehensive guide will teach you what you need. From furniture to simple tips to help you stay happy and healthy. Find out below:
How to Set Up the Perfect Ergonomic Home Office
Without the right environment, you can't expect to be happy, healthy, and productive at work every day. Here’s a step-by-step guide to creating your ergonomic home office:
Step 1: Choose a Good Chair
The first and most important step in building an ergonomic home office is selecting the right chair. Using a standard dining chair or one not designed for prolonged use will quickly lead to back and neck pain. It's essential to invest in an ergonomically designed office chair that supports your neck, back, arms, and legs.
Look for these features:
- Lumbar Support: Positioned against your lower back, this cushioning supports the lumbar region of your spine.
- Height Adjustment: Your chair should be height-adjustable so that both feet can rest flat on the floor.
- Arm Rests: Adjustable armrests allow your arms to rest comfortably and can be positioned to suit your height.
- Comfortable Fabric: Breathable materials like mesh keep you comfortable, especially on warmer days.
- Five-Star Wheelbase: A five-star wheelbase offers flexibility, making it easy to swivel and move the chair, reducing strain.
Step 2: Get Your Desk Right
In building your ergonomic home office, your desk's height is crucial. When seated in your office chair, you should comfortably slide your legs under the desk and sit close to it. Consider an adjustable desk to switch between sitting and standing positions, giving your body a welcome change.
Ensure your desk is spacious enough to accommodate everything you need, keeping in mind the advice on positioning keyboards, mouse, and monitors in the next steps.
Step 3: Position Your Monitor
Incorrect monitor placement can strain your neck and eyes and can lead to failure in building an ergonomic home office. Follow these guidelines for optimal positioning:
- Distance: Your monitor should be about 20 inches (51 cm) from your face. Stretch your arm out; the tip of your middle finger should just touch the screen.
- Height: The top of the monitor should align with or be slightly below eye level to avoid neck strain.
Step 4: Pick the Right Keyboard and Mouse
An ergonomic home office must have an ergonomic keyboard and a mouse to allow your arms and wrists to maintain natural positions.
- Keyboards: Look for one with a slight downward slope, allowing your wrists to remain flat. Avoid keyboards that elevate your wrists unnaturally.
- Mouse: Choose a mouse contoured to fit your hand, reducing tension and the risk of nerve damage.
Position your keyboard and mouse so your arms rest naturally by your sides, with your hands comfortably reaching the devices.
Step 5: Set Up Your Workstation
Ensure everything you use regularly is within easy reach, minimizing strain. This includes your keyboard, mouse, phone, notepads, and pens. Additionally, it is indeed frustrating and time-consuming if you are looking for something and you can’t seem to find it.
6 Hacks for a More Comfortable Day Working from Home
Now that you’ve set up your workspace, here are some easy, everyday practices to keep you happy and healthy while working from home.
1. Take Regular Breaks
You’re not SuperHero (Literally!) So learn to take regular breaks. Every half an hour, stand up and walk around the house, even if it’s just for a cup of tea or coffee. This helps get your blood circulating and your limbs moving.
2. Try Desk Exercises
In addition to breaks, incorporate some desk exercises into your routine. You don’t need to be a fitness enthusiast; these simple exercises can help release tension and loosen up your body:
Chair Dips
Use your chair to perform dips, which work your triceps and shoulders. Place your hands on the edge of the chair and lower your body slowly, then push back up.
Shoulder Raisers
Raise your shoulders towards your ears, hold for a few seconds, and then release. This helps relieve tension in your neck and upper back.
Back Twists
While sitting, twist your torso gently to each side, holding for a few seconds. This can help stretch and relax your lower back.
By incorporating these exercises into your daily routine, you can improve your posture, reduce muscle tension, and stay more comfortable throughout the workday.
3. Keep in Touch
We all know that working from home can become lonely. So, staying connected with colleagues is crucial for your mental health. As mentioned earlier, Working from home is indeed isolating, especially if you live alone. Check-in daily with your colleagues and manager over Zoom or Skype, even if it’s just for a short chat. Maybe this brief chat might bring you a laugh. Overall, don’t just be a loner; communicate (if needed).
4. Switch Up Your Location
Don’t be a living statue! You’re not a performer; you’re a worker. Just kidding. But on a serious note, sitting in the same position all day can cause neck and back pain. If you have more than one room to work in, try changing your location for a short period each day. You don’t need to move all your ergonomic equipment; for an hour or so, the kitchen table or sofa can be a reasonable alternative.
5. Add Some Comfort
You may not be able to buy all the ergonomic equipment at once due to financial considerations. In the meantime, you can make existing furniture more comfortable. For example, sit on a pillow or cushion instead of a hard chair, and use a rolled-up towel for lumbar support. These are temporary fixes; for long-term comfort, invest in proper ergonomic furniture.
6. Look After Your Posture
We all develop bad sitting habits over time, which can cause neck and back pain. Follow these tips to maintain good posture:
- Keep feet flat on the floor.
- Don’t cross your legs.
- Ensure hips and knees are at a 90-degree angle.
- Maintain the natural arch of your back.
- Don’t slouch.
Ergonomics might not have been your concern before, but working from home makes it crucial to get informed. Follow this guide to ensure you work comfortably and distraction-free in your home office.
If you like this blog, you might want to check out the following:
5 Daily Routines That Will Optimize Your Work-From-Home Life
6 Meditation Apps to Reduce Stress and Improve Focus While Working Remotely
The Cheap Virtual Assistant's Toolkit: Free and Affordable Resources to Power Your Business
