Despite many companies instituting return-to-office policies when the pandemic began to subside, remote work is still going strong. In fact, around 34 million Americans do some or all of their work from home or remotely.1 If you’re among the millions who turned corners of their homes into offices or are still improvising with a laptop at the kitchen table, you may be dealing with backaches, wrist woes, and neck pain that signal your home workspace is not ideal.
Repeated strain from poorly placed monitors or improperly arranged desk setups can lead to serious discomfort, pain, or even injuries and musculoskeletal disorders. Let’s explore some practical ways to build a home workspace that keeps you comfortable, healthy, and ready to tackle your day.
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What does an ergonomic setup at home look like?
How we interact with our work environment can be even more important than having the right equipment. Whether an employee is working from a couch or a kitchen table, there are certain elements and behaviors that can impact how a workstation will support physical comfort and prevent unwanted discomfort, pain, or injury. And simple modifications or behavioral shifts are often all it takes to turn regular household furniture into a comfortable workstation.
Desk and chair arrangements
Workstations should be set up to support good desk posture and promote neutral body positions, which let your joints naturally align and reduce physical strain. Your chair and desk should be positioned so that your wrists are straight when on your keyboard or mouse, and your hands are at or below elbow-level. Your chair height should permit your knees to rest at approximately the same level as your hips. You can use a footrest if needed to raise your feet. If your chair has armrests, these should be adjusted so that your arms gently rest on them while your shoulders remain relaxed.
If you’re using a chair that’s not designed specifically for working, consider using everyday objects to make simple modifications like a thin pillow or a towel rolled to support your lumbar or use a box or trash can as a footrest.
Equipment positioning
Your monitor should be about an arm’s length away and positioned so the screen is slightly below eye level and right in front of you. If multiple monitors are used, place the screens so that the primary monitor is directly in front and the other monitors are adjacent. If two monitors are consistently used, position them next to each other and angled in a way that does not require excessive head movement to look from screen to screen.
The keyboard and mouse should be at the same level and comfortably reached while your arms rest on the same surface. If you frequently use a telephone, keep it nearby and opt for using a headset, if possible, to avoid neck strain.
If your primary computer is only a laptop, consider getting an external keyboard so you can elevate your computer screen.
It’s more than furniture and equipment
While having a properly arranged monitor and chair can help prevent discomfort, employees need to be aware of how their own actions can have an impact. Simple adjustments can make a big difference. Keep regularly used items within reach if you’re experiencing strain or try placing your phone on your nondominant side to force you to alter your routine activities. If you find that you’re slumping too much in your chair, try taking breaks to work from your kitchen counter while standing. These behavior alterations can promote movement and reduce the chance for repeated actions that might cause future discomfort.
Additional support
As you consider incorporating these ergonomic tips, don't forget to go straight to the source. Check with your employer to find out what home workspace benefits are available to you right now. Many employers may be able to provide equipment such as monitors, keyboards, headsets, or wrist pads to all employees, or even offer discounts or subsidies for furniture purchases. If your company offers resources such as a vocational professional — an authority on vocational rehabilitation who can offer guidance on ergonomic and rehabilitative workspaces — reach out to them for advice. And speak to your manager to discuss your specific workspace needs.
In addition to external support, personal behavior changes can have a big impact on your work environment. Shorten meetings by five or 10 minutes, if possible, to plan for a small break between tasks.
Supporting your physical wellness ultimately helps keep you feeling good and working at your best.