Got a crick in your neck by the end of the workday? Stiff shoulders? Bad ergonomics at your work-from-home set-up could be to blame. Here are some simple tips for improving the comfort of your home workstation—no expensive equipment required—courtesy of Barb O’Kane, environmental health and safety manager (and campus ergonomics guru).
1. Is your computer monitor at the right height?
When working on your computer, your head should be in a neutral position in relation to your neck—you shouldn’t be tilting down, tilting up or turned one way or another.
How to fix it:
- Raise (or lower) your monitor’s stand. Still not high enough? Add a ream of paper or thick textbook underneath.
- Laptop users: Consider getting an external monitor, laptop stand or just a tall pile of books to boost your screen up to the proper height (with an external keyboard and mouse, of course).
2. Are your chair and desk at the right height?
When sitting at your workstation, your feet should be flat on the floor and your hands, wrists and forearms in a neutral position, with your elbows bent at 90 degrees, forearms horizontal and no hinge at the wrist.
How to fix it:
- Raise (or lower) your chair and/or desk until you find an ideal combination.
- Feet still not quite flat on the ground? Find something around the house that will work as a footrest. Like, say, that unabridged dictionary collecting dust on your bookshelf.
For more tips, check out this article from PCMag or run through this basic self-assessment checklist. And don’t forget to take breaks—short and frequent are best. Get up from your desk, walk around and maybe try some of these easy computer and desk stretches.