Everything You Need to Set Up an Ergonomic Home Office

While it’s best if you can buy the right equipment, that doesn’t mean you have to. Sometimes simple works, so we’ve included some DIY work-from-home hacks you can use with things you’ve probably got at home. For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain.

• You might be moving about the house quite frequently to find a space to work, and if you don’t have a laptop, lugging your PC computer around is going to be a pain.
• In addition to pain, poor ergonomics can also contribute to increased fatigue, muscle strain, and imbalance, ergonomists say.
• If you find yourself bending your neck up or down, adjust the screen again.
• If the desk is too high and can’t be changed, raise your chair.

Also, an ergonomic keyboard is one that either has a low, flat profile or that tilts forward (with the space keys higher than the top row of keys), to keep your wrists in a neutral position. This is one of the most adjustable chairs available—anyone can make it comfortable, regardless of their height or size. Of course, your desk may not be a desk at all; it may be a kitchen table, a kitchen counter, or even a repurposed shelf. Regardless, what matters work from home ergonomics most is maintaining good posture and ensuring you have enough room to work while maintaining your ergonomic setup. Your keyboard and mouse should be about 8cm to 10cm from the edge of your desk, and the top of the monitor should be about one arm’s length away, at eye level to avoid leaning forward or back. If the chair is too high and your feet aren’t supported, Davis recommends using a stable surface to prop them up, like a box or ream of paper.

DON’T skip lunch and make sure you stay hydrated

Depending on how many monitors you use, you’ll need to place them at different points on your desk. However, there are a few things you should do, no matter how many monitors you use. You can’t run out to the office supply store and buy what you need. And, https://remotemode.net/ even if you can, you may not want to drop the money on it. Boston University moderates comments to facilitate an informed, substantive, civil conversation. Abusive, profane, self-promotional, misleading, incoherent or off-topic comments will be rejected.

• Of course, the list of ergonomic work from home accessories is endless, but having the requirements is an excellent place to start.
• This stand is made of anodized aluminum, so it’s exceptionally sturdy and stylish.
• Adjust the height of the chair so that your feet rest flat on the floor.
• And, even if you use a desktop with a detached keyboard, mouse, and monitor, you still have to place everything correctly, so you don’t injure yourself.

It gives you a separate workplace from the other parts of your home and keeps you in optimum health. Your computer monitor is well placed if the middle of your monitor is a little below your eye level. This means that you should slightly look down without bending your neck if you want to see the middle of the screen.

Improve productivity.

Your brain needs sufficient oxygen to perform at optimal speed. Poor airflow can also affect your nose and throat, and strain your eyes. It is essential to use a ventilated room for your home office. For instance, you can walk around when you want to make a call or read. If it is challenging for you to stay organized, get a storage solution.

This means propping your laptop up on something to bring the top of the screen to eye level. Of course, this makes it harder to type, which is why you should use an external keyboard and mouse when you must use a laptop for extended periods. And, if you don’t have a chair with an adjustable height but you need to move up, you can put a firm, thick pillow under your butt for extra height, says Khastoo. Again, the goal is to get your knees to a 90-degree position while keeping your feet flat and positioning your keyboard within easy reach.

Keep your eyes up

Each square here represents 50,000 workers between the ages of 18 and 64. In 2023, about 143 million people in that age range were working in the United States. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Some ways of doing this are getting electric socket covers  for your unused electric sockets and placing sharp objects out of reach. Sharp edges on the work table and cabinets are not healthy for even you as an adult, so cover them up. Setting up an ergonomic workplace at home starts with getting the ergonomic work from home essentials and arranging them correctly.

Hedge also recommended other changes you can make that limit the length of time your body will be doing one repetitive action. For example, if your job involves excessive typing, consider using a voice-to-text app or dictation software. That way, you can cut down on the total amount of time your fingers are on the keyboard. Additionally, Hedge cautions to make sure the seat is not hitting the back of your knees because it can reduce blood flow and cause your feet and ankles to swell. 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.