Now more than ever, are more people working from home. What we are seeing in the office is a drastic increase in new patients and even existing patients with new problems resulting from their new at-home workplace. Some of the conditions we are seeing are headaches, neck pain due to decrease of cervical curve (see previous Blog), Carpal Tunnel Syndrome, increase of muscle tightness in the mid to upper back including the trapezius and neck muscles. All of this is due to a new, non-ergonomically, set-up at-home workspace. For most people, this new workstation consists of sitting at the dining room table, a makeshift desk, or even just plopping down on the comfy sofa. Obviously, you could always go out and buy the proper equipment to make things more ergonomic but in this current economic climate maybe we could come up with some DIY things you can do at home to turn that couch into a state-of-the-art workstation, how does that sound? So, we are here today to give you some tips and tricks you can start using RIGHT NOW to help while you waiting to get it for your next Chiropractic adjustment.

What exactly is ergonomics?

What is Ergonomics?

            According to Dictionary.com, Ergonomics means, “the study of how humans interact with their working environment.” Especially interacting with their working environment safely but most importantly to your boss, efficiently. If you start having neck pain, or mid back muscle soreness, maybe a headache, or even start suffering from the dreaded work place nightmare known as Carpal Tunnel Syndrome then you are not going to be fully focused on the task at hand but be more focused on the pain or discomfort. By creating an ergonomically organized workplace, we can work to avoid these issues. Leaving you to work safely and efficiently.

Working at improper workstation can cause increase fatigue and obvious distractions leading to a decrease in productivity!

Setting Up an Ergonomic Workplace

            First things first, we need to think about the spine. I know what you’re thinking, “You’re a Doctor of Chiropractic, of course you think we need to worry about the spine.” While that is true, I am a Doctor that specializes in keeping your spine in proper alignment and because of that keeping your body working as naturally and efficiently as possible without drugs or surgery, but that is besides the point. The very first thing to consider when looking at office ergonomics is keeping the spine in a neutral position. As many of you already know, your spine has around 5 separate curves to it, so a neutral spine means all of these curves are perfectly curved and happy. It takes less “work” for your body when your spine is in a neutral position, this means it is less harsh on the muscles and joints of your body while sitting or standing with a neutral spine. If everything feels comfy and natural without any pain at your workstation than your spine is most likely neutral.

Your Desk & Monitor

            Let us take a look at the desk next. Ideally, you would be sitting at a kitchen table or some sort of at-home desk. If that is not the case make sure whatever you are using as a desk allows ample space for your legs, knees, and feet to fit comfortably below it. No lounging on the couch while you’re trying to get work done! If you’re not sure if the desk is the correct height, try looking at the mouse and keyboard placement. While using the mouse and keyboard, are your elbows at around the same height and comfortable? If not, then maybe adding some books or boxes to increase height or try and lowering whatever desk you are using if it is too high. Can’t lower the desk, maybe try sitting on a pillow or a book or two. Your elbows should be sitting comfortably and naturally by your side while still being able to type and use the mouse.

            Now, take a look at your monitor, it should be at eye level and if your look directly at the center of your screen your eyes should angle slightly downward. If you are working at a laptop then having perfect ergonomics is going to be practically impossible due to the screen and the keyboard being attached. If that is the case, call and schedule an appointment and we can help keep your body going while you’re at home destroying it working at a laptop all day…just kidding, but it is important to take care of your body if your working in less than ideal conditions. While looking at the monitor, if you have to move your neck upwards or downwards you need to adjust the monitor height. If it cannot be adjusted grab out some more books and place them underneath to raise it up a bit.

Improper work ergonomics can lead to serious strain on the muscles of the upper back and neck leading to neck pain, headaches, back pain, degeneration, and even arthritis down if nothing is done to stop these behaviors!!!

Where should I sit?

            This may be the most important part of this all. If you are truly working from home you are going to be in the same position or chair for long periods of time so having the proper seating arrangement is KEY. Remember that neutral spine? Well, we need to pick a chair that keeps the spine in the neutral position, chairs with some lumbar support that’s adjustable is perfect. If you do not have access to that then try rolling a towel and placing it on the curved part of your low back. Try adjusting that towel to get that perfect natural feel. Next, your feet should be placed flat on the floor, no dangling, no sitting on your legs, no laying down. If you have met all of these criteria you are now on your way to proper at-home workstation with proper ergonomics and your spine and body will thank you!

Proper head placement, foot placement, elbow placement, chair height, desk height can all play a crucial role in proper ergonomics.

Conclusion!

            Now that you have mastered the at home ergonomically correct way to work it is time to get out there and get your job done! Work hard, stay healthy, exercise regularly, eat clean, avoid sugars and bad fats, and always stay adjusted!!!

P.S. If you still are getting headaches from looking at a screen for too long try and purchase some blue light filtering glasses from online. They work great at protecting your eyes from harmful blue light coming from your computer screen which can lead to eye strain and then to headaches or migraines!

“Remember to keep your mind and body…inTune!”

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