Ergonomics at Home: Comfort and Productivity

Introduction

For many of us, working from home has become the new norm. This new reality makes having a comfortable and efficient workspace at home more important than ever. Understanding ergonomics – the science of designing and arranging things people use so they can interact most efficiently and safely – can play a pivotal role in enhancing our comfort and productivity. This blog post will explore the basics of ergonomics and provide tips for creating an ergonomic home office setup.

Understanding Ergonomics

Ergonomics is a scientific discipline that focuses on designing and arranging things that people use regularly so that they can interact with them most efficiently and safely. It’s about creating an environment that supports your physical health and improves your productivity. In a work-from-home context, ergonomics can influence everything from your desk setup to the type of chair you sit on.

Creating an Ergonomic Workspace at Home

Creating an ergonomic workspace at home is an investment in your health and productivity. Here are some steps to consider:

1. Desk and Chair Setup: The cornerstone of an ergonomic workspace is a suitable desk and chair. Choose a chair that supports your spinal curves. Adjust the height of the chair so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. If your desk is too high, add a footrest. Your desk should have space underneath for your knees, thighs, and feet. If the desk is too low and can’t be adjusted, place sturdy boards or blocks under the desk legs.

2. Monitor Placement: Position your monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. If you’re using a laptop, consider getting a laptop stand or use books to raise it to a suitable height, and add an external keyboard and mouse.

I strongly recommend getting an external monitor, though. A nice 27″ 1080p monitor can be had for less than $200 now. I like this one https://amzn.to/3p1ZJlM.

3. Keyboard and Mouse: Place your mouse and keyboard within easy reach and on the same surface. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.

4. Equipment Layout: Arrange your desk so that frequently used items such as pens, phone, or notepads are within easy reach. This avoids unnecessary stretching or extended periods of awkward postures.

5. Lighting and Glare: Position your monitor to avoid glare from overhead lights or windows. Consider using a monitor glare filter if needed. The lighting level should be comfortable for your eyes, neither too bright nor too dark.

If you spend time on Zoom or Microsoft Teams calls like I do, you need a video light. Go here to learn about that.

Review of Ergonomic Office Furniture

Investing in ergonomic office furniture can be a game-changer. Here are some options to consider:

  • Ergonomic Chairs: These are designed to support your back, neck, and lower body and promote good posture. Look for chairs with adjustable seat height, backrest, and armrests. Some popular choices are the Steelcase Leap and the Herman Miller Aeron.
  • Adjustable Desks: Adjustable desks let you switch between sitting and standing, reducing the physical strains of prolonged sitting. Options include the Uplift V2 Standing Desk and the Fully Jarvis Bamboo.
  • Keyboard Trays and Monitor Stands: These can help achieve the ideal height and distance for your keyboard and monitor. The 3M Adjustable Keyboard Tray and the AmazonBasics Adjustable Monitor Stand are worth checking out.

I’m 6’2″ and in good shape, so I’ve found that a standard desk works well for me. I did invest in a used Herman Miller Aeron, though. Don’t worry about it being used. The Herman Miller Aeron is very cleanable and very durable. Seriously, it’s the best money I ever spent in my office. If you search online you may be able to find a somewhat better deal, but you can’t beat Amazon’s convenience.

Conclusion

Creating an ergonomic workspace at home is an essential part of setting yourself up for productivity, comfort, and long-term physical health. It requires time and possibly some investment, but the returns—in the form of increased comfort and productivity, as well as reduced risk of physical strain—are well worth it.

Remember, everyone’s body and work habits are different, so it’s essential to listen to your body and adjust your workspace to suit your needs. Now, let’s get your workspace working for you!

Similar Posts