Creating an Ergonomically Friendly Workspace in Your Home

With many of us now working from home to maintain social distancing, creating an ergonomically-friendly workspace is more important than ever to keep you healthy and safe. Typically we do not design our homes with the thought of working in them for more than 8 hours a day so we tend to sit where we can, whether on the sofa, at the kitchen table, or even on the floor. This can create havoc on our necks and backs. Check out these suggestions on how to improve your posture and reduce stress on your body. 

1. Choose Your Space 

   Not everyone has the luxury of having a home office. But it is important to designate a semi-permanent space where you will work. Take advantage of an underutilized space like a dining room or guest bedroom and make it yours. Clearing physical space will help clear mental space.

2. Sit Right 

   Find a good chair and make sure you are sitting down on your ‘sit bones’ with a little arch in your lower back. Avoid slouching. Slouching stresses your spine. Even if you are working on your bed or the sofa, you should be sitting firmly on your ‘sit bones’.

3. Feet Firmly On the Floor

   When sitting correctly your feet are on the floor. No crossed legs or ankles. Why is this important? Your bones carry the body, not your muscles and when you cross your legs or ankles you put stress on your muscles. Stressed muscles can lead to muscle strains, spasms, and more, which can lead to a lot of pain.

4. Eye to Eye 

   One of the hardest parts of a home office is you are typically working on a laptop, which is usually in your lap. This means you are looking down at your computer. Your neck is strained down and your shoulders are hunched. Try finding a table or counter so you can stand while working. Place your computer on books or something else to elevate it so your screen is eye level. This will reduce a tremendous amount of stress from your neck and back

5. Move It 

   Without the hustle of our normal lives, we can forget to move around but we need to. Set a timer to take a 5-minute break every hour or 15-minute break every two hours. You are not a machine and your body needs to move. 

We are all going through a difficult time right now and we have to take the time to evaluate the effect it is having on us physically and mentally. Reducing the stress on your body will help keep you healthy. Have questions? I am here to help. Our office is open, clean, and efficient.