The luxury of working from home: what a wonderful thing that is! Be careful though: without the right setup, it can turn into a nightmare!
Many at-home workers find places like the dining table, couch, bed and other convenient spots as their “office”. While this may sound like heaven, it can lead to a less than ideal situation.
Environment can make or break your ability to work well both mentally and physically. Ensuring your work area is ergonomically sound will ensure you can work safely and efficiently. There are multitudes of problems that can occur if not:
Muscular skeletal disorders
Neck, shoulder, wrist, elbow and lower back pain
Carpal tunnel
Weight gain due to being sedentary
Stress due to noise or clutter
Eyestrain due to poor lighting
Not everyone has extra money to put into new ergonomic technology. It is possible, however, to be ergonomically safe on a budget or free.
Location: Find a place to call home for your primary work device. This way you can set up your environment with confidence that you can position correctly every time you work there. What you call a desk can actually be a folding table or anything else that can ultimately provide comfort. It should allow your wrists to be at a comfortable angle with the ability to sit without hunching over. You can work with furniture you already own, something new, or thrift store find to repurpose.
Computer Equipment: position your laptop or monitor at a height you do not need to look up or down to view. Make sure the position is the right distance so you do not have to lean forward to view. A good rule of thumb is if you cannot touch it, it is too far away. If your fingers extend past it, it is too close. Risers may be necessary. Risers can be anything that securely lifts your monitor to the correct height: unused books, boxes, etc. You can also purchase risers for under $15 at most stores.
Chair: this is where you may consider spending the money if you can. Finding an ergonomic chair that fits your needs will make all the difference in the world: especially if you sit to do your work most of the day. You should look for a flexible chair with back and lumbar support. It should be height adjustable allowing the arm rests to be level with the keyboard. Good chairs can start in the hundreds for cost but if you try hard enough you may be able to find one second hand. If a chair is completely out of the question, ensure your chair height is where your feet sit comfortably flat on the floor with your elbows perpendicular to your spine when rested on the desk. You can also consider a lumbar pillow and always take time to stretch. Alternatives to the traditional desk chair include a standing desk with a stool chair, treadmill desk, kneeling chair or fitness ball chair.
Atmosphere: remove the clutter and include inspirational pieces. A cluttered area equates to a cluttered mind. You can not work efficiently if what is perceived as a “mess” is all around you. Whether you realize it or not, your mind becomes overwhelmed with all the extra stimuli keeping you from being efficient. Stress wreaks havoc on your joints like lack of posture. Including inspirational pieces or art will heighten your ability to complete your work. Ensuring the area around you is peaceful will reduce stress and potential of depression.
Wherever you choose to setup office, try a few of the tips I have outlined and make your little piece of “heaven” a lot more safe, efficient and enjoyable.
Side Note: My piece of heaven consists of an estate sale find desk, a used mesh adjustable desk chair, external monitor towering on books, my tablet and the best companion anyone could ask for (my schnauzer).
