Working at Home... Without Breaking Your Back
Not too long ago, I wrote about The Home Office during the pandemic, and why it doesn’t really matter to be perfect right now, but instead how we should enjoy our comforts.
With no clear end in sight, it’s time to regroup, look at your workspace, and create a comfortable space that will not cause carpal tunnel, back distress, fatigue, and more. As wonderful and cozy as my leather chair is that overlooks the water. That comfort lasts a few weeks, at most before the aches and pains start to kick in. It’s time for an ergonomic solution.
Location, Location, Location!
Norbert Levajsics @levajsics
We hear this all the time when talking about where our homes are located, but what about the spaces utilized in our homes? Look for a few key components when determining where you will set up your home office.
Are you home-schooling your children while working?
The ideal space may be one that provides a partial separation acoustically and visually from where the kids are working- but not so much that you aren’t available to help (you know, all those interruptions making it hard to work these days?)
What spaces have the best natural daylight?
What kind of views are available from each space?
What are your size requirements (big enough space to stack papers, or just enough room for the laptop?)
Be prepared to move around!
Consider that one chosen work station as the hub, but look at ways to move around in the home and try out different positions. Our bodies should not stay in one position for more than 20 minutes. Crazy, right? I can’t tell you how many HOURS I’ve sat in one place!
Look around for some alternative locations. I may take 20-minutes to do a webinar in my cozy chair, set up a stand-up station in my walk-in closet with windows for meetings/typing, and sit at the dining table to do some sketching. Consider optimal locations for standing and typing, joining webinars, reading, etc.
Take an inventory of all the existing horizontal surfaces and try them out using the considerations listed below for ergonomic work stations.
Start with the Chair
Our chair may be the most important component of ergonomic seating. It should allow us to sit with knees bent at a 90-degree angle with our backs supported. If you need to scoot forward to reach the ground- this isn’t the right chair for working. One solution to this is to stack a pile of books under your feet.
The chair you are using should allow your back to be straight. If you are leaning back more than 135-degrees you’ve found a great relaxing chair, but not a great working chair. Using a cushion may help slightly, but a firm, supportive back support is ideal over one that is sunk into. You want a rigid back that allows some tilt. In a pinch, opt for a firm-backed dining chair with a removable cushion in a make-shift situation.
Next, look at your arm position. Our arms should also be positioned at a 90-degree angle. In my cozy leather (leaning back) chair, my arms would have to be nearly straight to reach a computer on a table/desk. Which leads us to the desk.
ROOM @room
The Desk
A seated desk should be between 25-30”. Now that we are all working at home, take a look at your dining table! Most dining tables are 30” high, fitting the ideal work height. Try this out with the chair that provides the support listed above to ensure that the table/desk is an appropriate height for your body. Some of us who are a bit shorter may need a lower desk, those who are taller may need to raise it slightly.
If your table is too high, and there are no other options (take a look at end tables as well!) and you did not need a book footrest previously, try stacking some books under your feet to bring your legs to that 90-degree angle. This is a great time to be creative and develop unexpected desk solutions!
Two end tables with an old door propped over the top could work out to be the perfect height and work solution!
Ideally, I would not suggest a dining table as a longterm solution. We want a solution that will allow separation from your personal and work life. One where work does not need to be cleared from when it’s time for a meal and vice versa. But, we’re in a crisis, so do what you can!
If it is possible to use an adjustable desk, this is an ideal solution.
Cytonn Photography @cytonn_photography
The Equipment
Things are going to get a bit more tricky now because most of us are working on portable devices (laptops, ipads, phones, etc). The ideal solution is to have a screen and a separate keyboard. We want our screen directly in front of us, at eye-level, and our arms at a 90-degree angle. See the dilemma?
The Keyboard
Our suggestion is to tilt the screen to reduce the strain to your neck and eyes. No, it isn’t ideal- and if you are able to get a separate keyboard and mouse, then, by all means, do so!
We have also included laptop stands at the bottom of this post.
The Monitor
If you have a separate monitor or are able to use a detachable keyboard, you will want to position the monitor 18-24” from your face (20” is fantastic). Now, tilt that screen 10-20 degrees. The TOP of the screen should be at or slightly below eye level. I know those large screens are cool- but if you’re looking up at them, you are straining your neck.
Lighting
Contrary to what we might think is a fantastic way to take in the view while we work, the ideal location for a desk is perpendicular to the window if possible rather than facing it or facing away. This prevents glare and blinding direct light.
Jessy Smith @jessysmith
Perfection is Not Required
Let’s all remember to go easy on ourselves right now. We have limited resources, limited funding, and are working in a stressful time through chaotic situations. Our lives have been turned upside down. If all you can do today is add a cushion to your chair and sit at the dining table- so be it. One little improvement will make a world of difference. Do what you can, when you can.
Remember to take breaks. It is so easy to lose track of time when we are working at home amidst chaos. Take time to get outside and take a walk, regardless of the weather. Soak up the fresh air and calm of the outdoors!
Here are a few ergonomic picks to make your workspace feel a bit better. Don’t forget plants for fresh air!
