How To Set Up an Ergonomic Home Office

September 15, 2020 Off By Nicole

If you work from home and notice issues with neck or back pain, soreness in your wrist or late afternoon headaches, investing in ergonomically designed equipment can make a significant impact on eliminating the sources of your discomfort. Here are a few guidelines to help you make your home office a healthier place to work.

Desk

Use a desk that has enough space underneath for your knees, thighs and feet to move around freely. If your desk is too low, put sturdy blocks under the legs to raise it. To prevent soreness in your wrist, get a desk with a keyboard tray so your arms stay in a straight line from your elbows to your fingertips as you type or use your mouse. Keep essential items you use daily close at hand on your desktop and remove any objects that you don’t need.

Chair

To eliminate lower back pain, get a sturdy chair that supports the natural curve of your spine, and allows your feet to rest flat on the floor with your knees level with your hips. For customizable comfort, invest in an adjustable chair that has options to adjust the height of the seat and armrests to fit your body perfectly.

Monitor

Place your computer monitor directly in front of you at about an arm’s length distance away to avoid straining your eyes and neck. Adjust the height of the monitor so you can look directly at it without moving your head up or down. For many people, a comfortable position is setting the top of the screen at eye level. To avoid late-day headaches, make sure any bright light sources, such as a sunny window, are to the side of your monitor and not in front of or behind it.

Following these ergonomic equipment guidelines will help you eliminate the sources of your pain.