Ergonomics has seen tremendous popularity in the workplace in recent years. The idea is to create a space that’s designed to fit the people that use it, rather than the other way around. Companies that have adopted ergonomics have seen a huge decrease in costs for worker’s compensation claims (sometimes up to 75% savings—that’s a ton of healthy people!) If it’s that successful in the office, why not apply it to your home? ergonomic home infographic

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  Let’s take a look at the areas of your home that need the most ergonomic attention, as well as some simple changes you can make today to give your mind and body the healthy home life it deserves. Ergonomics in Your Home Office You’re probably aware that it’s advised to have good posture while sitting at your desk. However, it’s so easy to get caught up in your daily routine and the mental complexity of your work that you forget to pay attention to your body position. And yet you wonder why your back is so achy… Problem:
  • Hunched back at desk
  • Arms stretched or scrunched up to type
  • Eyes gazing too far up or down at the computer screen
  • Legs too far from or too close to the floor
Solution:
  • Chair of proper height (arms should be at a 90 degree angle when typing)
  • Adequate back support
  • Monitor stand or monitor arm that places your screen directly across from your line of sight
  • Desk that is well proportioned to your chair
  • Books or a foot stool to rest your feet on if too far from the floor (legs should be at a 90 degree angle)
Ergonomics in Your Bedroom Bed posture is extremely important and yet incredibly overlooked. You might sleep in a way that seems comfortable, but is not actually the best for your body. Or worse yet, your body might be so fatigued from being ergonomically mistreated throughout the day at work, that by the time you hop into bed it doesn’t really matter what that bed feels like—wrong: it does matter! Problem:
  • Awkward neck position with too big or too small a pillow
  • Unnecessary pressure on back when sleeping on stomach
  • Unnatural curve of spine in side sleeping positions with knees unaligned
Solution:
  • If you sleep on your back…
o   Pillow should be placed under your neck for best spine alignment o   Pillow should be medium thickness (not so thick that you can see your feet) o   You may even place a pillow under your knees for ample support
  • If you sleep on your side…
o   Pillow should be placed under your ear for best spine alignment o   Pillow should be a bit thick to account for the space your shoulder creates between the bed and your head o   Knees should be bent and aligned (or your top leg can be slightly behind your bottom leg) o   A pillow between your knees helps keep the lower part of your spine in line
  • If you sleep on your stomach…
o   Pillow should be placed under your ear o   Pillow should be fairly thin to put less strain on your spine o   However, you should try to avoid sleeping on your stomach Another thing to keep in mind is the feeling of your mattress. A mattress that is too firm or too soft can put pressure on your spine (ex. If you are a stomach sleeper, your mattress should be more firm so your spine is not forced into an unnatural curve). Don’t forget to purchase a new mattress every 8-10 years! Ergonomics in Your Living Room Don’t be embarrassed to test out the sofas in-store just as you would use them at home. Sit on them, move around in them, put your feet up and lounge on them (if your shoes aren’t too dirty)—you’ll want to be sure that your making the right purchase. Problem:
  • Chairs and sofas that are too deep and cause you to slouch
  • Chairs and sofas that have little to no lumbar support
  • Awkward placement and proportion of furniture that makes it difficult to reach items on the end table or coffee table
Solution:
  • A chair or sofa with a depth that allows you to sit with your legs at a 90 degree angle
  • Extra cushions behind back for lumbar support and to account for deep sofas or chairs
  • Proper height and placement of tables to make reaching them as convenient as possible
  • An ottoman that matches the height of your sofa or chair and takes some pressure off the back of your legs
Tip: The living room is likely used by more than just one person—sofas with built-in recliners are a great option to accommodate a variety of body types and sizes. It may be wise to bring family members with you when you pick out the living room furniture to make sure everyone’s happy! Even with the perfect ergonomic home, it’s important to remember to take breaks. Allow your body to be in different positions throughout the day and avoid doing one repetitive movement for too long.