Woman working from home Roughly 43% of the U.S. workforce works remotely at least some of the time. This means more and more people are spending workdays at their kitchen tables, sitting with their laptops on the couch, or even cozied up in bed. Just because you feel comfortable working in bed or on your sofa doesn’t mean your body is truly comfortable — or well supported. There’s a lot at stake when you neglect good posture over the course of the workday, so you need to make sure your home is geared up with an ergonomic workspace.   Read on to learn why ergonomics are essential for a remote worker, and how you can set up your home workstation to support your long-term health and propel your productivity.

Office Ergonomics 101

The majority of workplace injuries affect the upper extremities: the shoulders, arms, wrists, and hands. Remote work has the potential to cause even more of these injuries than in-office work — simply because ergonomics are easy to overlook when you’re working from home. No matter whether you work remotely or at the office, there are three ergonomic rules of thumb you should always follow:
  • Make sure your computer display is at eye level
  • Use a keyboard and mouse with hand and wrist support
  • If you’re using a chair, ensure that it adequately supports your back
Even if you don’t have your own home office, you can get more work done with less strain on your body. Here are some specific ways to maintain these ergonomic necessities to achieve your ideal workspace — wherever that may be.

Don’t Overlook Your Desk

When you work remotely, your kitchen or dining room table may double as your desk, and that isn’t a problem — provided that you can look straight at your computer screen without straining your neck. If your table isn’t high enough to achieve that, use a stand to elevate your display. If you’re considering purchasing a desk, try a standing desk or a height-adjustable desk to incorporate periods of standing into your workday. Standing for even short periods throughout the day can help circulation and provide you with a much-needed leg stretch. Just be sure to stand on a floor mat, as this will prevent discomfort and fatigue that can arise from standing on hard surfaces for extended periods. As a remote worker, you’re able to work from the comfort of your home, and sometimes that could involve taking an important call on your couch — but that doesn’t have to compromise your ergonomic setup. A computer table that fits onto your living room furniture combines comfort and ergonomics, so you can relax with all the information you need to keep doing your job.

Consider Your Keyboard and Mouse

If you use a traditional keyboard all day, your wrists likely get the brunt of the strain from typing. An ergonomic keyboard can help keep your hands in a healthy, neutral position and doesn’t force your wrist to rotate to hit any of the keys. There are a wide variety of ergonomic keyboards to choose from depending on whether you want your keyboard to be contoured, angled, or split. In addition to an ergonomic keyboard, opt for an ergonomic mouse. Standard mouse designs can cause wrist pain because of the twisting motion your hand is forced to adopt. An ergonomic mouse requires less grip to use and provides much greater support. This means you can prevent the wrist pronation that puts stress on your tendons — and negatively affects your remote working life.

Choose the Right Chair

The chair may be the most important part of your home office, given how long you spend sitting in it. For this reason, it’s worth investing in a high-quality, ergonomic office chair. Look for models that have comfortable cushioning, lumbar support, and armrests — all features which help reduce the strain on your back, shoulders, and neck. Once you’ve found your office chair, it’s important to set it up correctly to get the most from its supportive features. Adjust the chair so that your arms can rest on the armrests at at 90-degree angle as you type on your keyboard. Your back should be straight and your feet should be flat on the floor, or on top of a footrest, to ensure the chair supports you from head to toe. You may find that a traditional office chair doesn’t allow you to be as physically active as you’d like, which is where active sitting chairs come in. From wobble chairs that engage your core, to saddle chairs and kneeling chairs that improve your posture, these alternatives allow you to combat the dangers of a sedentary work life. If you’re not sure whether you’re ready to commit to a standing desk, you can even experiment with a leaning chair — it’s the best of both worlds and a great ergonomic answer to tight hips. Need more ideas for your home office? Contact the experts at The Back Store to learn more about our wide selection of ergonomic furniture.