Home Office Ergonomics Tricks and Tips

Even though offices are opening back up, many of us have moved out of the office and into the “home office,” or should I say kitchen table?  If you’re working from home and have yet to put a real effort into it, it might be time to outfit your home office with the equipment, support, and ergonomics offered by a traditional workstation.

Sometimes the home office can’t match the ideal desk dimensions.  Here are some basic do’s and don’ts:

●      Do get a keyboard tray.  You need the top edge of your screen at eye level and the keyboard at elbow height.  (On your laptop, this is impossible without a separate keyboard!)  Stack up some books and elevate your laptop to adjust the screen height.  Get a wireless keyboard and mouse and set the keyboard tray at elbow height.

●      Don’t spend money on a really fancy office chair if this is not financially feasible.  The super-adjustable chairs at your office were purchased because they can be adjusted to fit anyone.  All you need is a chair that fits your body.  Go to an office store or even Ikea and sit in all the chairs.  Find one that gets your feet flat on the floor and knees slightly below hips, with a comfy back support that doesn’t recline or can lock upright. If it IS financially feasible, spring for the adjustable chair to maximize support and comfort!

●      Do add a lumbar support if the chair back doesn’t support you well enough.  Make sure it goes up to the bottom of your shoulder blades.  Even a wooden dining room chair can turn into a nice office chair with a seat cushion and a lumbar support.

●      Do get a sitting/standing desk.  Neither standing nor sitting for eight hours in a row is optimal; instead, stand for 20 minutes at a time, then sit for 20 minutes.  “Standing Desk Converters” are affordable and easy to adjust, but are too heavy to move to and from a desk/table surface on a regular basis.

●      Don’t work in bed.  Sitting on a soft surface can put your spine in an awkward position and increases the strain on your ligaments.  Lying down to work promotes deconditioning, leading to muscle weakness.  Sit or stand while working.

●      Do try a ball chair, if it feels safe and comfortable for you.  The ball will challenge your balance and improve your core strength.  Only sit on the ball for 20 minutes at a time to avoid fatigue and muscle pain. But remember to sit up with a neutral spine. It is as easy to slouch on a ball as it is in a chair.

●      Don’t work at the kitchen counter or a breakfast bar.  It’s ok to stand there for a while if you can make modifications to meet the screen and keyboard height requirements, but the barstool isn’t supportive enough to work there all day.

If you have pain while working, you may need medical advice.  Start by contacting SSRC.  PTs receive formal ergonomics training as a part of their education.  The PTs at Spine and Sports can help!

Guest author Lizzie Cavanaugh Bellinger, PT, DPT 

 Board-Certified Orthopedic Clinical Specialist

Certified Orthopedic Manual Therapist