Ergonomics at Home: Your New Workspace

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2020…what a year, so far! Many of you may have made the change to working at home, and creating a new and functional workspace outside of the office can be a challenge. You also may notice your body feels a little different due to the change in setup. Check out some of the tips below to create a functional workspace that is good for your posture and productivity!

  • Try to designate a room or area as your new “office”, and avoid migrating from the couch, to the bed, to the kitchen, etc. 
  • In your new workspace, setting your computer up at eye height and 18 inches away is ideal (whether sitting or standing). This prevents neck and eye strain. Investing in a wireless keyboard or mouse may give you more freedom in your setup. 
  • If you choose to sit at your desk, your chair should be at a height where your feet can be flat on the floor and hips and knees are close to 90 degrees (use textbooks/yoga block/etc. under your feet or a cushion to add height in your chair if your seat is not adjustable) . 
  • Adding a lumbar roll (a rolled up towel works just as well) to your chair in the small of your back can help add support to your low back.
  • When using your mouse or keyboard, your shoulders should be relaxed, elbows at about 90 degrees, and wrists flat (not cocked backward or bent forward). 
  • Take frequent breaks. Try setting a timer on your phone every 30 minutes-1 hour to get up, move around, and take a quick break. 
  • If you see yourself working from home for the long term, investing in a standing desk is an option to allow you more flexibility.

Remember, the tips and positioning mentioned above are preferred, but not always achievable in every situation. Do the best you can, and make it work for your body and lifestyle! Here’s how we make it work in our clinic:

If you are struggling with pain or discomfort that you think is related to your posture and work setup, call us at 254-892-4957 to set up an appointment with Dr. Maggie Roeger to help you get back to being happy and healthy!

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