If you don’t have the option of an office chair, there are some household items you can use to help you adjust. Putting a firm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable. Read on to find out more about ergonomics, as well as some of the ways that ergonomic design can be used when working from home to improve comfort levels and reduce the chances of injury or strains.
If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the address bar on your web browser. In most instances, when a person is able to work from home, that work takes the form ergonomic tips for working from home of the person sitting in front of a computer screen for hours at a time, day after day. Flicker-free monitors, such as those offered by ViewSonic, can be beneficial in reducing eye strain and instances of Computer Vision Syndrome (CVS), and most ViewSonic options also include blue light filters.
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Below, you will find some useful information to help you to adopt better ergonomics when working from home, which could lead to improved performance and lower injury-related costs. Here, ergonomists offer tips to prevent muscle strain and boost productivity by creating a better workstation at home. In addition to pain, poor ergonomics can also contribute to increased fatigue, muscle strain, and imbalance, ergonomists say.
- Your PT may be able to assess your current home office and make some suggestions for better ergonomics.
- The benefits of remote work are not limited to employees only, with businesses worldwide quickly discovering the benefits of remote teams.
- He is also a self-published author, having written numerous books about reversing bad posture and back pain.
- The glare of the sun also isn’t good for your eyes, so find the right location where you can benefit from the light but won’t be fighting against it.
- For instance, you want to avoid a situation where your chair is either too low or too high for the desk, as typing like this can lead to repetitive strain injuries.
This is the best way to allow yourself to decompress after work. A typical kitchen or dining room table height is about 28 to 30 inches, so the height https://remotemode.net/ of your table should be fine for setting up your home office there. Many physical therapists (PT) are consulting patients via telehealth or E-visits.
Expert tips for setting up an ergonomic home office your body will love
Jill Levine OTR/L, CHT, is a senior occupational therapist and certified hand therapist specializing in treating patients with hand and upper extremity injuries. She practices with the Rhode Island Hospital hand and upper extremity therapy service, part of the Lifespan Rehabilitation Services. There are four key areas to consider when you are creating a new workspace or updating your current office. Adding socialization to the day can help with the natural responses our bodies have to stimulation and conversation. Consider using the time you would be commuting to the office for social activities outside work.
