Ergonomic tips for working from home can keep you happy and healthy
A local photographer contacted me about discomfort in his neck and upper back. His days are spent with closeup work, editing images. He showed me how he works, and it was obvious he spends hours with his neck craned forward and his body curled into a C. That position, repeated daily, needed to change. In this case, the solution was an adjustable monitor arm that allows him to bring the screen close and actually change the screen angles.
Working from home has its advantages, doesn’t it? During and following the COVID-19 shutdown, my two ergonomic showrooms were no longer busy enough to warrant paying rent. Like many, I am now avoiding rush hour traffic, using less gas and saving hours on the road. As I write this, I am working at my adjustable height desk, using an ergonomic keyboard, mouse and monitor arm so I can work in total comfort.
And you? Do you ever notice neck, mousing hand, arm, back or sitting area discomfort? Ergonomics is the key! Can you guess the part of your body that unlocks the key to ergonomic comfort? It’s your eyes! The following information gives you an overview of optimal positioning so you can move items around on your desktop to decrease reaching and awkward postures. This is not medical advice, it is practical information based on years of experience in the industry.
Let’s begin with the placement of your monitor. Laptop users can adopt these same principles with the use of an external keyboard and mouse. Sitting back in your chair with your feet firmly planted on the floor and your back against the chair, reach one arm straight toward your monitor. Your focal point is about at your fingertips, depending on your vision. If the monitor is too far away, you may be craning your neck forward, pulling away from your chair getting no back support. To remedy this, move the screen and sit back. For those with no glasses or computer glasses, the top third of the screen should be at eye level. For bifocal users, chin high as you are reading from the bottom of the lenses.
Now relax, open your shoulders and put your hands on your lap, arms at your sides with your fingertips lower than your elbows, head above your spine (not craned forward). Can you feel the difference and how relaxing that position is? On your desktop, if your keyboard and mouse are not within that reach zone, bring them closer.
Most standard desks are 29-inches high which is fine if you are 5-feet, 10-inches tall but too high for many. There are many tools on the market to help, such as sit/stand desks, keyboard trays and lapboards.
Ergonomic chairs can make a dramatic difference. Just because stores offer “ergonomic” chairs doesn’t mean they are right for everyone. It’s not about the number of handles, it’s about the fit and comfort for your application. Your feet should be flat on the floor with your hips a bit higher than your knees for maximum circulation. You want a one-to-three finger gap between the back of your knees and the front edge of the seat. The backrest should snug into your lumbar curve and if there are armrests on the chair, they should be low enough that your shoulders are not being pushed up.
Even though my workstation is set up for my stature, it doesn’t mean I can work hours without movement. You’ve probably heard the expression “sitting is the new smoking” to warn us of staying in one position for too long. Taking 30 second microbreaks, walking the dog and stretching help you feel more energetic at the end of the day.
Susan Hannah has been in the ergonomics industry for more than 30 years and is the owner of Arranged4Comfort Ergonomics. She is a member of the Morgan Hill Chamber of Commerce. Following her participation in the Leadership Class of 2024, she now serves on the Board of Directors of Leadership Morgan Hill. Contact her at [email protected].
