Working from home?
How to set up an ergonomic workspace for success
Posted by Medavie Blue Cross on January 27, 2023
Working from home?
How to set up an ergonomic workspace for success
Posted by Medavie Blue Cross on January 27, 2023
Remember when daily commutes were walks to our kitchen tables while team meetings, even performance reviews, were done online?
That’s now an enduring feature of the pandemic for about 1 in 4 working Canadians. As of November 2022, 25% of Canadians were either working exclusively from home or a remote-office hybrid. That compares to only 4% in 2016.
While the vast majority appreciate this new working environment, with 80% of teleworkers preferring to continue working remotely at least half of the time, and 90% reporting they are as productive or more productive working from home, health and safety should remain as much a priority as it is in an office environment.
Whatever your flexible work arrangements are, you could experience a lot of aches and pains, and even suffer long-term injuries, if your at-home setup has poor ergonomics.
Creating a healthy, safe and productive work area
Find the Right Support
If possible, invest in a proper chair — preferably with many adjustment options — to help support your posture. Complement this with an ergonomic desk that will help keep you sitting straight and comfortable, with your wrists in a neutral position. Other options are a split keyboard, which positions keys at an angle more closely aligned to the natural bend of your arms, laptop/keyboard riser.
This setup can help reduce muscle fatigue, increase productivity and decrease the number and severity of work-related musculoskeletal disorders such as carpal tunnel syndrome, tendonitis, muscle strains, and lower back injuries. Check your health insurance plan to see if it includes a Health Spending Account (HSA) or Personal Wellness Account (PWA) to help cover the costs of home office equipment.
Use What You Have
Even if you are on a tight budget and have limited space, you can set up a workstation that sets you up for good health, safety and success. Look for items in your home that give you the support you need. For example, an ironing board can substitute for a stand-up desk. A simple stack of books can raise your screen to the right eye level and minimize strain.
If you don’t have a work desk and an adjustable chair, choose a flat and solid surface, like a kitchen table, that allows you to place your computer directly in front of you and your documents nearby. Place a cushion or pillow on your seat to ensure elbows are at table height. If your chair does not have a lumbar support feature to protect your lower back, use a small pillow, or even a rolled-up towel instead.
Stay with Your Workstation
Resist the temptation to work from a couch or a bed with your feet up and the computer in your lap. As comfy as this may be, working this way eight hours a day can lead to musculoskeletal issues. Without a place to put your elbows, your neck and upper back muscles will have to work extra hard to support the weight of your arms, which will cause you to put more pressure on your wrists when using a keyboard and mouse.
Creating a healthy, safe and productive work area
Find the Right Support
If possible, invest in a proper chair — preferably with many adjustment options — to help support your posture. Complement this with an ergonomic desk that will help keep you sitting straight and comfortable, with your wrists in a neutral position. Other options are a split keyboard, which positions keys at an angle more closely aligned to the natural bend of your arms, laptop/keyboard riser.
This setup can help reduce muscle fatigue, increase productivity and decrease the number and severity of work-related musculoskeletal disorders such as carpal tunnel syndrome, tendonitis, muscle strains, and lower back injuries. Check your health insurance plan to see if it includes a Health Spending Account (HSA) or Personal Wellness Account (PWA) to help cover the costs of home office equipment.
Use What You Have
Even if you are on a tight budget and have limited space, you can set up a workstation that sets you up for good health, safety and success. Look for items in your home that give you the support you need. For example, an ironing board can substitute for a stand-up desk. A simple stack of books can raise your screen to the right eye level and minimize strain.
If you don’t have a work desk and an adjustable chair, choose a flat and solid surface, like a kitchen table, that allows you to place your computer directly in front of you and your documents nearby. Place a cushion or pillow on your seat to ensure elbows are at table height. If your chair does not have a lumbar support feature to protect your lower back, use a small pillow, or even a rolled-up towel instead.
Stay with Your Workstation
Resist the temptation to work from a couch or a bed with your feet up and the computer in your lap. As comfy as this may be, working this way eight hours a day can lead to musculoskeletal issues. Without a place to put your elbows, your neck and upper back muscles will have to work extra hard to support the weight of your arms, which will cause you to put more pressure on your wrists when using a keyboard and mouse.
Tips for working comfortably, safely and efficiently
Getting the right gear is essential to working from home. However, it’s only one step toward keeping you healthy, safe and on the job — wherever you work. Your first step should be learning the basics of ergonomics, especially if you are seated at your desk for long hours. This includes knowing the correct posture to help reduce your risk of pain or injury.
1. Place your feet flat on the floor, and your knees level with your hips when sitting.
2. Keep your knees and elbows bent at 90 degrees and close to your body — loosely below your shoulders.
3. If your elbows stay at 90 degrees and your monitor is correctly placed about an arm’s length away from your body, your shoulders will be relaxed and back — just where you want them.
4. Sit all the way back in your chair, with your shoulders over your hips and your head over your shoulders. This will help keep your joints in alignment and prevent musculoskeletal injuries.
5. Hold your wrists straight when typing, with hands at or below the level of your elbows.
6. Apply the 20-20-20 rule to reduce eye strain and muscle fatigue. Every 20 minutes, look away at a distance of 20 feet (6 metres) for 20 seconds.
7. Avoid working on a high surface, such as a counter with a stool.
8. Vary your position from sitting to standing throughout your workday.
9. Change your chair adjustments regularly.
10. Increase the speed of your mouse to reduce elbow and shoulder movements.
Tips for working comfortably, safely and efficiently
Getting the right gear is essential to working from home. However, it’s only one step toward keeping you healthy, safe and on the job — wherever you work. Your first step should be learning the basics of ergonomics, especially if you are seated at your desk for long hours. This includes knowing the correct posture to help reduce your risk of pain or injury.
1. Place your feet flat on the floor, and your knees level with your hips when sitting.
2. Keep your knees and elbows bent at 90 degrees and close to your body — loosely below your shoulders.
3. If your elbows stay at 90 degrees and your monitor is correctly placed about an arm’s length away from your body, your shoulders will be relaxed and back — just where you want them.
4. Sit all the way back in your chair, with your shoulders over your hips and your head over your shoulders. This will help keep your joints in alignment and prevent musculoskeletal injuries.
5. Hold your wrists straight when typing, with hands at or below the level of your elbows.
6. Apply the 20-20-20 rule to reduce eye strain and muscle fatigue. Every 20 minutes, look away at a distance of 20 feet (6 metres) for 20 seconds.
7. Avoid working on a high surface, such as a counter with a stool.
8. Vary your position from sitting to standing throughout your workday.
9. Change your chair adjustments regularly.
10. Increase the speed of your mouse to reduce elbow and shoulder movements.
By following best ergonomic practices, and getting the right gear, you can enjoy the perks of working from home — and the health benefits.
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...