Test Your Posture: Could You Improve Your Work from Home Ergonomics?

Working from home has become more prevalent over the last few years. Due to the increase in work-from-home jobs, poor home office setups have contributed to increased chronic aches and pains. An ergonomic work set up is critical for maintaining a healthy work environment. Ergonomics defines the how things are positioned, whether this means the items around you or your body. Ergonomics are utilized to encourage efficiency and safety with activities. Could your work setup be causing your aches and pains? Below are five items to ensure your workplace setup is right for you.

Monitor/Screen

• Monitor height should be at or slightly below eye level (2-3 inches below eyes)
• Monitor distance is approximately arm’s length away from eyes and slightly tilted

Spine Alignment

• Plumb Line: Check that your ears are over your shoulders and your spine is upright or slightly inclined when sitting fully back in your chair, with lumbar support hitting at the top of your lower back.

Arm Position

• Rest your arm at the side of your body and keep your elbows close
• Elbows should be bent 90 – 120 degrees and relaxed with armrests at elbow height in line with your forearms
• Hands and wrists should also be relaxed; avoid flexing, extending, or leaning on wrists

Knees and Feet

• Hips are flexed to 90 – 120 degrees, with thighs resting on a chair
• Knees are flexed to 90 – 120 degrees with 2-3 fingers between the back of the knee and the seat
• Feet should be fully supported, with a footrest as needed

The human body is built to move. Finding ways to incorporate movement during the workday can be hard, but it is critical to keep moving. Staying in one position longer than 30 minutes could begin to cause discomfort. Getting enough movement during the workday can be as simple as utilizing a standing desk or taking a lap around your house. 30 seconds every 30 minutes can make a significant difference in your body breaking down due to prolonged positioning.

If you’ve checked your ergonomic setup and are still experiencing aches and pains throughout your day or have questions about how to properly set up your work-from-home environment, reach out to our team at Athletico. Our team of movement experts can thoroughly assess and determine the best steps to ensure success while you continue to work comfortably from your own home. Athletico offers free assessments in person and virtually through our telehealth platform.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References:
1. “Office Ergonomics.” Environmental Health & Safety, 8 Aug. 2024, ehs.utoronto.ca/our-services/occupational-hygiene-safety/ergonomics/.
2. “Ergonomics Definition & Meaning.” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/dictionary/ergonomics. Accessed 1 Oct. 2024.