5 Things You Need for an Ergonomic Workstation at Home
Has working from home done a number on your back? It’s time to switch things up by setting up an ergonomic workstation.
Hours of slumping at your desk or lying on your couch while you work aren’t right for your body. The less than ideal setup leads to sore muscles, knots, and unbearable aches. The trigger points include the neck, shoulder, and back. You might also suffer from headaches and eye strain if you’re staring at the screen for too long.
Luckily, we’ve got some ergonomic tips to improve the situation.
Here’s how you can design an ergonomic workstation at home:
1. Aim for the Perfect Posture
An ergonomic workstation supports your body when you’re sitting at the same spot for hours. It allows your body to stay in a neutral position that doesn’t cause any distress. These slight changes minimize the risk of stressors and fatigue.
Here’s what an ergonomic position looks like:
· You should not bend or contort your neck.
· Don’t slouch or slump.
· Make sure that your arms remain in a neutral position. You can’t lift them, extend them, or raise them too much.
Apart from that, avoid cramp positions and unconventional seating arrangements.
2. Choose a Well-Lit Spot.
Do you miss your bright, well-lit office?
Poor lighting can cause eye strain and lead you to crane your neck more often when you read the screen. You can minimize the glare of the screen by adjusting the light.
Find a spot that offers natural light during the day. Then in night balance, the bright overhead lights with a soft task light kept on your desk.
3. A Comfortable Chair
Can you feel gaps between your spine and the chair?
Without proper lower back support, you won’t find a comfortable seating arrangement. It’s essential to select a chair that mimics your back’s natural shape so that your backrest presses all the right places. Make sure that the chair is adjustable. That way, you can change positions whenever required.
If you can’t get a proper chair, then propping up a backrest pillow should suffice.
Always consult a specialized physical therapist if you can’t shake off the back pain after building an ergonomic workstation. They’d share ergonomic tips and physical therapy techniques to treat your aching body.
4. Ideal Placements
Ergonomic workstations are incomplete without a proper setup for the display screen and devices. You might suffer from mild to severe muscle pain in the wrists and arms if you’re not careful. Plus, the height of your display screen holds equal importance.
Here’s what you should know:
· Raise your screen to a position where your eye-level is 2-3 inches above the screen.
· If possible, buy a keyboard with low profile and a tilted shape so that your hand doesn’t go inward.
· Choose a mouse with a nice grip and one that is simpler to maneuver.
5. Take a Break
Try scheduling short breaks between tasks or do a mid-day workout. These things prevent you from straining your eyes and letting your body go stiff.
You feel stressed out then think of ways to release the pent up energy.
You can do this through:
· Cardio exercises
· Regular movement
The Bottom Line
In the end, building ergonomic workstations are a practical way to take care of your body at home. You can begin by shifting the seating position, devices, and mindfully straightening your posture.
Do you want to learn ergonomic tips from experts? Get in touch with us today!