Working from home, spending time on a chair, or feeling tired or exhausted? Many people can relate to at least one of these given the world’s current situation. By working from home, you are probably spending a large part of your day in front of a screen or sitting on a table for a longer duration. As a result, you may have observed certain work-related musculoskeletal disorders (MSDs) like tendonitis, carpal tunnel syndrome, and/or specific back pain.
Due to the severity of the situation, we know that you are unable to control the amount of time spent in front of screens or in your chair, but you can make some particular changes to your workspace that may have a considerable impact.
In this post, we will discuss ergonomics, its principle, and a few working hacks that you can implement today!
What is Ergonomics?
“Ergonomics is the scientific discipline focused on interactions among humans and other parts of a system and the profession that suggests theory, principles, data, and techniques designed to guarantee human well-being and overall system working.”
This term is often utilized in relation to the physical aspects of the environment, like workstations, rather than expecting individuals to adapt to a plan that pressurizes them to work in an uncomfortable, dangerous way. Ergonomists are specialists who understand how an item, workplace, or system may be designed to suit the people who have to utilize it.
Ergonomics Principles
1. Work in a Neutral Posture
Adequate posture maintenance is incredibly essential. If you work too long in a hunched over position, this may lead to strain. Keeping an adequate alignment of your spine, hands, and wrists is essential to avoid any desk related injury.
2. Keep Everything Within Reach
Making sure all your work-related items are within arms reach may aid in avoiding unintentional stretching and straining of your ligaments and muscles.
3. Work at Proper Height
Working in the right posture makes things easier on your body, but don’t forget to have your screens at the proper height on your desk. The center of your screen should be at eye level. You can easily adjust the height of your desk or chair with the proper ergonomic equipment. If you don’t have access to adjustable desks or chairs, try using household items to use as monitor stands or foot rests like shoe boxes, storage boxes, or even books!
4. Reduce Excessive/Repetitive Motions
The best way to reduce excessive or repetitive motions is to take breaks often during your workday. Set an alarm on your phone or watch every hour to remind you to get up and move. Taking at least a 5 min break every 60 minutes is ideal.
5. Maintain a Comfortable Environment
Your workspace (whether at home or in the office) should be a place you are comfortable spending most of your day in. In addition to having the right furniture, adding items that remind you of happy thoughts or places can definitely brighten up your day. For example, you can add pictures of loved ones (even furry loved ones) or small plants to help make your workspace more interesting.
5 Ergonomics Hacks You Can’t Ignore
1. All About the Angles
Your posture is definitely the main squeeze when it comes to your workstation, so we want to optimize for the best static posture to prevent long-term back and neck pain. Keep in mind the 90-90-90 rule: your elbows, hips, and knees should all be at about 90 degrees (the exception is your knees are slightly below the level of your hips). Your wrists and hands must be in line with your forearms (again at about 90 degrees) to avoid any carpal tunnel like symptoms or forearm strain, and keep in mind to not angle your wrists upward when you are typing. Your head must not be tilting or rotating to look at your screen(s), so make sure your main screen is straight in front of you, and if you have other screens, remember to turn your chair instead of only rotating your head.
2. Make a Drink and Move
Getting absorbed in work is something that happens to everyone. You may even be one of those individuals who doesn’t move until you fulfill a looming deadline. It is common, but taking daily breaks and standing up from your seated position is an ideal way to promote your posture and decrease the risk of injury. Drinking a glass of water at regular intervals will not only help keep you hydrated, but will also give you a chance to get up and move (at least to the kitchen and back).
3. Lights, please!
Adequate lighting is vital to keep your eyes in top shape and avoid headaches from too much screen time. Getting the correct balance is essential, with desk lighting preferable to ceiling fixtures to get rid of reflections on your screen.
4. Improvise with Accessories
If you are utilizing oddly shaped furniture, always use a cushion to improve your sitting position or produce a makeshift footrest utilizing an empty box. Your knees must be slightly below your hip level, and feet flat on the floor or a footrest.
5. Flexible Layout
It would be best if you are able to have dynamic furniture that can be easily moved around. Often your body doesn’t respond well to fixed positions; therefore, having the capability to switch up your home office setting may help in easing any aches or pains.
In order to have some flexibility, you may opt for a sit to stand desk. These desks are praised for their ease of switching between sitting and standing, but just remember this may not be a suitable solution for everyone. Even when you’re standing, your body will find a way to slouch, so you still need to be aware of your posture.
Can I Have an Ergonomic Assessment Remotely?
You may be wondering whether your workstation at home or in your office is set up correctly to fit your needs. Although an ergonomic assessment is best done in-person, remote assessments are still possible. There are many measurements and questionnaires involved in an assessment in order to figure out the ideal working situation for you. If being done remotely I will need several pictures of you in your workplace from different angles to measure or see things like:1. Posture while sitting or standing
2. Quality of your chair
- Do you have lumbar support?
- Are you able to lean back in your chair?
- Does your seat pan tilt/move back and forth?
- Is there adequate cushioning?
- Do you have proper forearm support?
- Is there a curve at the front of your seat pan to allow for less pressure on the back of your knees?
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Are your feet flat on the floor?
3. Quality of your desk
- Is there enough clearance for your legs under your desk?
- Does your desk have enough space to accommodate everything you need?
- Are you able to swivel your chair to avoid twisting or reaching for things?
4. Quality of keyboard, mouse, and monitor
- Does the position of your keyboard and mouse allow for a neutral wrist posture? (your wrists should bend upward or downward when typing or using your mouse)
- Are you able to use your mouse and keyboard without fully extending your arm at the elbow? (a 45 degree angle or less is ideal)
- Are you able to go about your work day without any wrist or hand pain?
- Are you able to tilt your monitor to avoid glare on the screen?
- Is your eye to screen angle appropriate?
- Can you clearly see your monitor without twisting or bending your neck or upper back?