Setting Up an Ergonomic Home Office: Steps to Prevent Discomfort and Pain

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Working from home has become the new norm for many, and maintaining a comfortable and ergonomic workspace is crucial to avoid discomfort, injury, and fatigue. Dr. Andrew Bang, a chiropractor, shares his expert advice on setting up a home office to promote good posture and minimise pain.

Using the Right Equipment

Embrace wireless keyboards to maintain a comfortable typing position, preventing neck, trap, and wrist issues. An ergonomic mouse can help maintain a neutral wrist position and reduce the risk of carpal tunnel syndrome or wrist pain. A lumbar support pillow is also beneficial for maintaining the natural curve in the back and reducing discomfort.

Positioning Your Workspace

Achieving good posture is essential, and four key areas to focus on are head, arms, back, and movement. To maintain a neutral position for the head, place the computer screen straight in front of you, with the primary area of use at eye level. Use books or a box to prop the screen up if necessary.

Sitting correctly is equally important. Most standard computer chairs have built-in lumbar support and adjustable height, but for home use, it's essential to ensure legs and thighs are parallel with the chair cushion to evenly distribute weight and reduce pain.

Movement is Key

Sitting for extended periods can cause discomfort, so it's important to incorporate movement throughout the day to lubricate joints and stretch muscles. Dr. Bang suggests setting a timer, scheduling movement on a calendar, or incorporating movement during conference calls to combat pain and discomfort.

Blending tasks with movement, such as stretching while reading emails or standing during bathroom breaks, can help maintain good workspace ergonomics. Moving the mouse pad from time to time can also help reduce repetitive movement and potential injury.

Avoiding Repetitive Neck Movements

To avoid repetitive neck movements, try to move the secondary screen to different positions. If you have two screens, place the primary screen in the center and the secondary screen off to the left or right. Leaning forward in the chair can cause fatigue and back pain, so it's essential to maintain an upright posture with the back against the chair back.

Dr. Bang's Top Tips

In summary, Dr. Bang recommends thinking of the setup as "head right, arms right, back right, and move right" for correct positioning. He also suggests setting a timer, scheduling movement on a calendar, or incorporating movement during conference calls to combat pain and discomfort.

By following these tips, you can create a comfortable and ergonomic workspace, improving your overall well-being and productivity while working from home.