8 ways to ergonomically improve your WFH set up
Back in March when offices were closed and people sent home, many of us thought it was for a few weeks maybe months; 8 months later we are still not sure when we will be returning to offices across the UK and even when we do for many of us it will not be to a 9-5 plus 2 hours of commuting. The work-life rhythm has shifted. Homeworking, it seems, is here for the longer term ‘not just for covid’.
Making sure your physical working set up is supportive, reduces your chances of injury and increases your comfort, all of which helps you stay productive and focused. It’s important to know for yourself what a good, ergonomically supportive work set up should be like and where to spend your money:
Tip 1 - invest in a supportive chair
We know, at home it’s a tricky one to fit in and feels a little ‘office-y’ but the fact is, a proper task chair can drastically improve your posture, reduce back pain, hips pressure and increase your productivity. Two large workplace studies showed that employees who had an ergonomic chair reported fewer negative symptoms and increased productivity of 17%.
Tip 2 - rest your feet flat
Your chair (hopefully a nice, task chair), should be at a height that allows your feet to rest flat on the floor and your hips are parallel with your hips - you might need a footrest if that’s tricky to manage against the height of your desk.
Tip 3 - keep your wrists straight
Adjust armrests so your arms gently rest on them with your shoulders relaxed. This will help you to keep your arms and wrists nice and straight.
Tip 4 - have your screen at eye level
Your screen should be at arms length away and at, or slightly below, eye level. If you use a laptop - use a laptop stand or pile of books. For people who wear bifocals, lower the monitor a further down to work with your glasses. The position you’re aiming for is that your head should be vertical to your neck. This will reduce the strain on your neck, shoulders, and back.
Tip 5 - lean back, slightly
Think about your posture, it’s not about sitting bolt upright but actually finding a position that provides lower back support by sitting back a little - a bit similar to sitting in a driving position. It’s why task chairs will rock back to support you. If you’re still considering the purchase of a task chair, in the meantime, try putting a cushion, pillow, or towel behind your lower back.
Tip 6 - make use of natural light
Make use of natural light where possible, ideally sit adjacent to a window. That way, natural light will light up your workspace not conflict with your screen or cause glare.
Tip 7 - light your workspace well
Take a good look at your general lighting set up. Lighting should come from more than one source so your working area is well lit throughout the day to support your natural circadian rhythm. If you notice you are getting more headaches or eye strain it could be that you do not have enough light. Find out more in our dedicated lighting tips on next week’s blog!
Tip 8 - get organised
Try to get your storage right. A clear workspace will help you focus and that’s a lot easier to achieve if you have adequate storage for what you actually use.