Say goodbye to aches, pains, and that “hunchback of Notre Dame” posture! Our ergonomic tips for remote workers isn’t just about finding the perfect chair (though that’s important too). It’s about designing a workspace that supports your health and productivity. Think of it as preventive medicine for your work life – who wouldn’t want that?
Ignoring ergonomics when working from home can lead to discomfort, fatigue, and long-term strains on the body. Let’s tackle these challenges and create a home office that keeps you feeling – and working – your best!
The Foundation: Chair, Desk, and Setup
Think of your home office furniture as the support system for a successful workday. An ergonomic workspace is more than just a fancy chair – it’s about feeling good so you can work from home at your absolute best! Here’s your blueprint for building a comfortable and healthy workstation that minimizes strain on your body. Look for these ergonomic must-haves:
Office chair checklist
- Adjustable lumbar support to protect your lower back.
- Seat height that keeps your thighs parallel to the floor and knees at a 90-degree angle.
- Option to use a footrest for comfortable posture.
The right desk (or work surface)
Adjustable desks are ideal for sit/stand flexibility. No matter your setup, position your keyboard and mouse so your wrists are straight and elbows comfortably close.
- Screen savvy: Position your computer screen (or use a laptop stand) at the right viewing distance. Aim for an arm’s length away with the top of the monitor at or slightly below eye level for a natural neck position.
- Laptop stand: Utilize a stand to elevate the screen and the use an external keyboard and mouse for the best ergonomic setup.
Best Practices for Remote Workers
Think of these tips as your remote work “health and safety” guide! It’s easy to forget about good posture and healthy habits when you’re focused on a task.
These simple but powerful practices ensure your body stays happy, keeping you feeling energized and productive throughout the workday.
Posture is key
- Your chair and desk setup should promote a healthy posture to reduce strain on your body. Regularly check in with how you’re sitting or standing while working remotely.
- Combat eye strain and glare related fatigue with the 20-20-20 rule: Look at something 20 feet away for 20 seconds every 20 minutes.
- Mix it up! Use an adjustable desk to change positions between sitting and standing. If that’s not an option, short standing/walking breaks are vital for healthy work habits.
Ergonomic Accessories – Upgrade Your Workspace
Small changes to your work area can yield big dividends in comfort and productivity. These ergonomic accessories are like ‘power-ups’ for your home office, helping you work smarter and feel better throughout your workday.
- External keyboard and mouse must-haves: Especially if you use a laptop, these give you greater control over your positioning for optimal ergonomics.
- Consider a headset: If you take a lot of calls, this can help reduce neck and shoulder strain.
- Invest in comfort: A footrest, ergonomic wrist supports, and good lighting make a significant difference in your workday comfort.
Additional Ergonomic Recommendations for Your Home Office
- Environmental health and safety matter: Direct light from positioning your desk next to a window and fresh air can boost work focus and attention.
- The importance of breaks: Even short breaks to stand, stretch your legs, or go for a walk reduce strain on your body and back pain caused by extended periods in the same position.
Remember: An ergonomic workspace is an investment in your health, well-being, and success when working remotely!
Give Your Home Office an Upgrade (Without Renovations)
HotelsByDay lets you book hotel rooms during the day, giving you access to comfortable workspaces, a change of pace, and maybe even some poolside breaks for the ultimate workday refresh.
Sometimes, a change of scenery is the best ergonomic upgrade! Working from home has its perks, but if you’re feeling uninspired or achy, consider a “workcation.”
Image Credits:
Featured photo by Mimi Thian via Unsplash
“Woman Teleworking” by Imagenes de Hassel via Canva
“Home Office” by Merideth Sweeney via Midjourney
“Woman at Computer” by Dimaberlinphotos via Canva
“Lady at the Pool” by Kaspars Grinvalds via Canva
Bay is a multimedia food and travel storyteller. She’s cofounder of the artistic production company @comewecreate and cookbook author of Living the Mediterranean Diet. She has a passion for learning about new cultures through nature and cuisine.