Work From Home and Home Schooling Ergonomics

With the recent changes in our normal lifestyles, many of us are now working, studying, and teaching from home. It is important that we create a home work environment that is healthy for our mind and body; doing so will help you avoid abnormal postures, reduce the risk of repetitive stress injuries, improve efficiency, and boost morale. In this blog we will share some ergonomic recommendations that will help improve your new home office and classroom. 

Lighting 

It is important to have adequate lighting. This will help you avoid eye strain which could lead to head aches and forward head postures. You can add a desk or kitchen table lamp for extra lighting.  Open the curtains and let in some natural "sunlight vitamin D." Natural light exposure during the day can improve your sleep, overall mood, and mental alertness.

Seating

Comfortable and supportive seating is vital to reduce the risk of work related aches and pains. When using an office chair for several hours a day, you want to make sure you have proper lumbar support. Many of your ergonomically designed chairs have adjustable components to achieve a custom fit for proper ergonomic sitting position.  Amazon has a great selection of chairs at various price points. Starting from the floor, you want your feet flat on the floor or footrest. You want to adjust the seat height so that your knees and hips are at 90 degree angles. The backrest should be at a height that positions the lumbar support in the curve of your lower back (lordotic curve). Your elbows should also be bent around 90 degrees, and wrists at neutral 0 degrees to slight bend at the wrist (10-15 degrees). Your computer monitor positioned directly in front of you, and should be no greater than arms length away from your eyes. The height of your monitor should be set so that the top is level with your eyes. You may have to put some old books underneath the monitor. If you are working from a laptop, look into getting a wireless keyboard so that you can adjust the screen height.

Try to set up your desk so that most items are within arms reach, especially things you may reach for repetitively to reduce abnormal repeated stresses. 

Many of us may be sharing the kitchen table and chairs as our new temporary home office. Try your best to get creative and make custom adjustments that will benefit each person in your family. Try using pillows on a hard chair to provide cushion and a little boost in height. 

Plants 

A little greenery in the home office can help reduce stress, improve productivity, and even help clean the air in the room. A study by Science Daily found that " enriching a space with a plant helped improve productivity by 15%." Plants can also replenish our mental focus and attention. Research also showed that plants helped boost happiness in the work place. So go out in the garden during your walking break and pick some flowers to place on your desk!

Music

New Orleans is a city of music lovers! Playing some instrumental jams in your new home office or classroom could help improve creativity and boost your mood. According to Dr. Sood, at the Mayo Clinic, a 15-30 minute music break can help improve concentration. Studies showed that music without lyrics showed the best boost in work focus and productivity. 

Taking breaks

Plan to take a break from work every 50-90 minutes for a 15-20 minute break. We realize it is difficult when you get in the "work zone" to get away from the desk.

Sometimes it helps to set a cooking timer or Alexa timer to remind you. 

During these breaks, try to get away from screen time and move your body, shift your attention, and stop concentrating.  A short brisk walk, a brief chat, or a quick nap can help you return to your work with improved concentration, creativity, and problem solving ability. These short breaks during your day can also reduce stress and fatigue. 

We hope these ergonomic recommendations help you and your family in the days ahead. Together we will all get through this!  Please contact us if you have any questions. 

Wishing you the best of health, 
John Moran, PT, DPT  and Chris Piacun, PT, DPT, MTC
Trinity Physical Therapy and Performance