How to make the most of work-from-home space
Neck ache, back pain, sore shoulders— it’snotjustyou. UniversityofChicagophysicaltherapistZacharyStapletonsaidthese arethemostcommoncomplaints hereceivesfrompeoplewhowork deskjobs.“Deskjobs” thesedays maybemoreaptlycalled“couch jobs” or “kitchen table jobs” for some, but as more companies move tomakework-from-home a more permanent measure, it mightbetimetoreevaluateyour workspace for the long term.
“I encourage people toestablishenvironmentsthatleadthem tobeasefficientaspossible,” Stapletonsaid.Whateveryoursetup, he said it’s important that you have your feet on the floor and elbowsata90-degreeangle. The top of your computer monitor should be even with your brow andangledupwardtotakesome tensionoffofyourneck, hesaid.
“If you’re able to do these main things, the rest will fall into place,” he said.
Occupational therapist Nikki Weiner calls this “neutral posture,” whereyourearsshouldbe inlinewithyourshoulders,which shouldbeoveryour hips, which should be slightly higher than your knees. Your neck should also be neutral — not looking up, down or to the side.
Weiner is the co-founder of ergonomicsolutionscompanythe RisingWorkplace. Inherevaluations, shesaidshelooksathowa personinteracts with theirwork environment.Herapproachispersonalandfocusedonanindividual’sneutralposture. Shedoesn’t recommend specific types of “ergonomic” tools for this reason. She said tools or furniture labeled “ergonomic” are misleading because a “one size fits all relationship” doesn’t exist.
Butgoodfurniturecanbebeneficial: “Having the right setup allows you to work in a neutral posture,” she said.
Thatsetupshouldincludefurniture that is adjustable, Weiner said, andyourchairshouldhave backsupport.Withoutit,shesaid you’ll gradually start to hunch forward. Computer mice that provide a handshake-like grip will put your hands and wrists in a more neutral posture.
A quick and crucial upgrade Weiner recommendsfor people whowork fromlaptops is a laptop stand paired with an externalkeyboardandmouse.“Ifyou don’tuseanexternalmouseand keyboardandthenraiseupyour screen to an appropriate eye level, youwon’t be able towork in neutral posture,” she said.
Lightingisparticularlyimportant.“she said. A balance of natural, overheadandtasklightingshouldminimizeeyestrain— whichcanalso be caused by staring at screens all day. She said if seeing in perfectcolorisn’timportantforyour work,youcanturnonyourmonitor’sbluelightfilter, the display to be kinder on your eyes. The20/20/20rulecanalso help. Every 20 minutes, look at something20feetawayfor20seconds. This alleviates strain from continuouslystaring at a screen.
Random sounds and distractions can affect your productivity, Weiner said, soworking in a spacewherethereislesslikelyto beunpredictablenoisemayhelp. Shesaidcontinuoussound, likea fanorwhitenoise, canimprove yourattention. Temperaturecan alsoimpactyourwork.“Ifyou’re working within a thermal zone that’s uncomfortable, you have lessproductivityandmakemore errors,” she said.
While distractions may take your mind off work, they can alsobepositive. Puttinganobject aroundyouthatbringsyoujoyor remindsyouof a pleasantmemorycanhelpyourefocus,shesaid.
You workspace setup and neutral posture will only do so much for you, Stapleton said, because you can’t be in any one position for too long.
He said we need “positional variation,”whichcanbeachieved bygettingupandwalkingaround throughout the day. He said stretching and strengthening routines, as well as cardio, will give your body the movement and variation it needs.
He said his recommendation ofpositionalvariationmeansyou should feel freetomovetoother workspacesthroughouttheday. “By all means, work from the couch,” he said. “As long as it feels good, then it’s totally fine.”
Weinersaidbykeepingneutral posturesandergonomicsinmind, you can make almost any space more comfortable towork in.
“We need to kind of be easy on ourselves during this pandemicandbeflexibleinourworkspaces,” she said. “I think that’s the most realisticway to do this in this newage ofworking from home.”