Remote work has replaced traditional work structures to become the norm in 2020. However, most people are not prepared to work from home, and hence, they suffer on all fronts, including work, efficiency, and health. Learn the best practices for setting up a home office so you can increase productivity, work from home effectively, and also enjoy the added benefit of better physical and mental health.

The coronavirus pandemic has affected all aspects of our life. Social distancing norms have forced people to work from their homes. For many, it is a novel experience, and their homes might not be well-equipped for the new long-term workplace. If Bill Gates’ predictions hold any water, the pandemic will continue until 2022, and remote working would continue to be the new reality beyond the pandemic. 

Long-term remote working can take a toll on your health if you are not prepared for it. One of the overlooked aspects of your health while working from home is office ergonomics. You didn’t have to pay much attention to this area of your work life when you operated from a physical office. But now you need to pay attention to your work routine, time spent at your desk, home office workstation, and your posture. If you neglect this important aspect of your health while working from home, you could be prone to neck pain, shoulder pain, back pain, headaches, sore wrists, and stiff fingers.  

We’re now entering the last quarter of 2020, the year of the pandemic. Many of us have found ways of adjusting to this new normal. Early on, I worked to create an ergonomically friendly home office for myself by taking full advantage of a sit / stand desk to allow for variation in position and using a monitor to improve my head / next posture. Also, I consistently take 1-2 walks a day with my family to get some fresh air and incorporate some exercise into my daily routine.

In this article, we look at setting up a safe and healthy work environment at home. Here are some simple ergonomic tips to help optimize your posture and health while working from home during the new normal.

Setting up your ergonomic workstation

Ergonomics is an applied science connected with the design that helps people work efficiently and safely. Poor ergonomics can ruin your work-from-home experience. The good news is that you can set up a safe, comfortable, and sustainable work station by implementing the following ergonomic tips for working from home.

Workspace

Find a space to create a customized workspace for yourself. Don’t turn your couch, dining table, or bed into a workspace as it can lead to muscle numbness and discomfort in the long run. Setting up an exclusive space for work has a big impact on reducing stiffness, pain, and the risk of injury. 

Chair

Invest in a comfortable chair that supports your body for long work hours. While selecting your work chair, look for options with adjustable features, such as the heights of the seat and armrests and backrest. 

Desk 

Make sure there’s enough space under your work desk for your legs. Do not store items under your desk and let it be a freeway for your leg space. 

Computer 

Your computer or laptop should be positioned directly in front of you, about at arm’s length away, at or slightly below eye height. Place the monitor behind the keyboard and where you have the brightest source of light to its side. If you wear a bifocal lens, lower the monitor an additional 1 or 2 inches for comfortable viewing. Place the mouse of your computer or laptop within easy reach and on the same surface as your keyboard. Whether you are seated or standing, your keyboard and mouse should be positioned at the elbow level. 

Footrest

Your feet shouldn’t be dangling on the floor when you work for extended hours. Using a footrest to support your feet on the floor is a good idea. You can also use a small stool as a footrest.

Work Items 

Keep essential work items such as your telephone, stationary, stapler, or printed materials close to you to minimize reaching. Keep things that are used less often in an area within the outstretched arms or standing position.

Posture 

Maintain a neutral posture while working at the desk, such as no slouching and sitting with your neck straight. Change your posture often. Sitting in the same position all day can lead to back, neck, and shoulder pain. It’s best to alternate your posture every hour. 

Tips to boost your productivity and overall health while working at home 

Besides implementing some basic ergonomic tips to work safely at home and reduce the risk of injuries, here are some work from home tips to boost your productivity and overall health. 

Work smart 

Using keyboard shortcuts will decrease your mouse use. Adjust the sensitivity of your mouse so you can use a light touch to operate it. You can alternate using your two hands by switching the mouse to the other side of the keyboard periodically. 

Schedule breaks

While there are clear break times in the office, it’s easy to get too focused at home to forget scheduling break time. Set a timer for a break every 30 mins to an hour for 3-5 mins.  It’s good for your posture and mind. You can take a quick walk and do some stretches at your desk.

Diet and Exercise 

A balanced diet with lots of hydration and regular exercise can do wonders for the way you function. It’s easy to snack mindlessly throughout the day when working at home, but learn to plan all your meals ahead of time. Exercise improves your flexibility and eases body pains. Aim for as many steps as possible during the day, even if you are at home.

Sleeping posture

One of the overlooked aspects of health and wellness is sleep. Your sleep posture can cause you pain. According to Mayo Clinic, here are some tips to avoid waking up in pain.

Keep your spine in a neutral position by choosing a high quality innerspring or foam mattress. Alternatively, you can add a foam mattress topper to your innerspring mattress for additional support. You can also alter your sleep position and use pillows to maintain a neutral spine. 

The optimal sleeping position is sleeping on your back. This position evenly distributes weight across your body, minimizes pressure points, and ensures the proper alignment of your body. The worst sleeping position is on your stomach because of the unnatural position of your neck.

Alternate the side that you sleep on if you’re a side sleeper. Habitually sleeping on only one side on an ill-fitting mattress may contribute to muscle imbalance and pain. You can notice how your hip alignment changes with and without a pillow between your knees when you sleep on your side. 

Use a pillow below your head and neck, but not your shoulders, whichever sleeping position you choose. Use a thicker pillow if you sleep more on your side.

Final thoughts 

When setting up a suitable long-term work environment at home, implement ergonomics basics to maintain productivity, and reduce injury risk. Proper ergonomics, such as the correct chair height, adequate spacing, lighting, good posture, and sleep habits, can help you work comfortably from home.