New Aches & Pains Since Working from Home?

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Let’s talk WFH Ergonomics

Thanks to the pandemic, many of us are working from home. For many of us, this concept is completely new and you might not have a home office or proper work space. If not, you can still create a workspace that is ergonomically set up for success. It may not prevent work related headaches, but we can prevent aches and pains that are a direct result of a poor ergonomic set-up.

Maintaining poor posture for several hours can lead to carpal tunnel, back pain, and neck pain. The good news is that the these common workplace diagnoses can be prevented by ergonomic positioning. 

What is ergonomics?

It’s the study of people’s efficiency in a work environment. 

Believe it or not, there is a plethora of clinical studies and research available that is specific to ergonomics and preventing workplace injury, not to mention an unending amount of ergonomic equipment on the market. Some companies even offer ergonomic evaluations for their employees. This is what companies take into consideration when they are purchasing equipment and setting up offices. If your company does this, definitely take advantage of this service when you return to your workplace.

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For those of us working from our home office, let’s first start by looking at an ergonomic desk workspace.

The ninety degree bends at the elbow and knee are the mainstays for best seated posture. Notice the wrists and hands should be in line with the elbow with the shoulders relaxed. (This is where it falls apart for most.)

The neutral position of the wrists are especially important in preventing carpal tunnel. Take a look at your typing posture and see if you can achieve this neutral position if you are not doing so already. This can be particularly difficult if you tend to work on your laptop or iPad. Some people end up using separate keyboards or monitors to improve their set-up.

Keep in mind, the screen should be at an appropriate height, so that you are able to keep your head looking straight forward as you work. You should be able to scan the entire screen without having to move your head up/down. If you find that you are bending forward to look down at the screen, consider a laptop stand.

Most laptop stands are adjustable so you can move the screen to the right height for you. Holding your head in a forward and flexed position for long periods of time will only lead to discomfort and poor posture. Forward head and shoulder posture is a common outcome of having a desk job and can lead to serious issues over time. 

If you are purchasing new office furniture, make sure you consider the height of the desk and/or chair to make sure it not only fits your needs, but your stature as well. There are many height adjustable desks and chairs available. At least having one piece of furniture you can adjust can save you from getting stuck in an uncomfortable situation. An adjustable footrest is also something to consider when your desk/chair is a bit tall.

For those who like to use the kitchen island to work, or maybe have a standing workspace, here’s an example of what that should look like. 

Last, for those who use electronic devices casually during the day and have been noticing some discomfort, here are a few examples of how you can quickly fix your posture.

Below, I included a few examples of ergonomic equipment that can help elevate your workspace so that it works for you. Setting up your home office correctly, or making the adjustments needed to your current set up, will help you be more efficient and comfortable in your workspace.

It is also more cost effective than waiting till you have a musculoskeletal injury that requires treatment from a healthcare professional. If only there was an ergonomic device to keep our kids and pets away, so we could actually get some work done.

ERGONOMIC EQUIPMENT

Laptop Stand, “mStand”, by Rain Design

Adjustable, Under Desk Footrest, by AmazonBasics

Wireless, Bluetooth Keyboard, by OMOTON

Lumbar Support, by Everlasting Comfort

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