Ergonomic Tips and Tricks for Remote Workers

As more people transition to remote work, it’s essential to prioritize ergonomics to maintain physical health and well-being. Working from home can lead to poor posture, discomfort, and strain if proper ergonomic practices are not followed. In this article, we’ll explore practical tips and tricks to create a comfortable and efficient remote workstation.

Set Up Your Workstation- Setting up an ergonomically correct workspace at home might not be as easy as setting up your workstation at the office because you probably have access to plenty of items to help you achieve the most ergonomic setup.

• Office Desk: Making use of a proper desk setting in your home office is easier. However, given the unusual nature of many work-at-home situations right now, many people make use of a “desk.” This may either be a dining room table or even a folding table. whatever type of desk you use, it is important to make sure it isn’t causing posture problems. Ensure that your desk or table height allows your elbows to rest naturally at a 90-degree angle. This promotes better wrist alignment and reduces the risk of carpal tunnel stress.^[1]
• Office Chair: If possible, use an adjustable office chair with lumbar support. Adjust the chair to fit your body and maintain a neutral spine position. If you can’t get your hands on an office chair, don’t worry. if you need a higher chair so you can reach the keyboard, your feet may not rest on the floor. Try a footrest, step stool, or even a pile of books to achieve the right sitting posture. Also to achieve a neutral spine while making use of a dining room chair, try a rolled-up towel or small pillow in the small of your back.
• External Monitor: Use an external monitor or laptop stand to elevate your screen. Your eyeline should be level with the address bar on your web browser to prevent neck strain. ^[2]

Implement Proper Lighting: Position your workspace near natural light sources to minimize eye strain and boost mood and productivity. Use task lighting to illuminate your desk adequately and reduce glare on your computer screen.^[3]

Customize Your Workspace: Personalize your workspace to suit your preferences and comfort needs. Add plants, ergonomic cushions, or a standing desk converter to create a more inviting and dynamic environment.

Stay Hydrated and Active: Stay hydrated throughout the day by keeping a water bottle within reach. Incorporate regular movement and stretching exercises into your routine to prevent stiffness and improve circulation.^[4]

Take Regular Breaks: Incorporate short breaks into your work routine to stretch your muscles and rest your eyes. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away to reduce eye strain. The OOHMS Break app is a great tool to use to encourage taking breaks and stretching, you can monitor their posture and it also ensures adherence to routines by reminding you of your schedules with the use of pop-up notifications. It also has a wide range of 3d exercises that targets different parts of the body.

Avoid Common Mistakes

• Hunching Over: Avoid working solely on your laptop. Use an external keyboard and mouse to prop up your screen. Proper backrest curvature is crucial to prevent lumbar discomfort.
• Feet Dangling: Place your feet on books or boxes under your desk to maintain proper thigh and hip alignment. This reduces stress on your lumbar spine.
• Couch as a Workstation: While tempting, avoid using the couch for extended computer work. It lacks proper support and can lead to discomfort.^[5]

Additional Resources

• Virtual Ergonomic Assessments: Implementing the OOHMS Ergonomic self-adjustment tool for you that work in your central office or remote office can help you identify tools, equipment, and space modifications necessary for further improvement and provide immediate feedback on adjustments to improve your biomechanics and comfort.
• Remote Ergonomic Assessment: There is also the option of a virtual one-on-one consultation with a qualified ergonomist to fully optimize your workstation setup, increase productivity, and prevent discomfort/pain. At OOHMS sister company Duergo, we carry out this service along with in-person assessments and many more. To know more visit http://www.duergoltd.com/ergo-assesment

Remember that while creating an ergonomic workspace is an ongoing process that requires regular adjustments and mindfulness, proper ergonomics pays off in improved comfort, productivity, and overall well-being. Implement these tips to create a healthier and more efficient remote workspace. Your body will thank you!