Record numbers of Americans are working from home right now. That’s not a bad thing, but if you don’t set up your workspace properly, your body may develop aches and pains.

I’m Dr. Jeremiah Carlson of Jacksonville Chiropractic and Acupuncture. Here are a few tips I want to share with you to help you with the ergonomics of your workspace.

The Importance of Ergonomics in Your Workspace

Ergonomics refers to the arrangement of your desk and everything in your workspace so that your body maintains a healthy posture and positioning.

Good ergonomics in your work area, especially when working at home, can avoid common injuries we frequently see in patients seeking care in our office. Neck pain, headaches, backaches, joint problems, and poor posture can all be caused by spending hours each day in a poorly designed workspace.

Studies show proper ergonomics makes you feel better and more productive. Here are 6 simple ways to implement ergonomics:

1. Have a Designated Work Area

If you will be spending time working from home, set aside an area specifically for work. That way you won’t have to worry about ergonomics every time you sit down to work. Arrange your ergonomic space once and your body will thank you every day.

2. Pay Attention to Your Posture

Correct posture is more important than you think. Keeping your spine in the correct alignment reduces wear and tear on your joints and allows your muscles to correctly support your body. 

Good posture helps prevent lower back pain and even keeps your digestive system functioning well. You’ll have more energy and breathe better if you correct any posture issues.

3. Standing Desk

If possible, a desk that allows you to stand will help you avoid many of the problems sitting for hours can cause. A convertible standing workstation allows you to adjust the height according to your needs. This enables you to stay more active throughout the day, reducing neck and back pain from remaining sedentary for hours.

4. Keyboard and Mouse Positions Matter

It is important to keep your elbows relaxed and close to your body while you work. Ergonomically-optimized keyboards and adjustable mouse platforms are useful for correct positioning.

Your wrists should be flat and straight in front of your forearms as you work. Be aware of the position of your mouse. It is common to place it to the right, excessively straining the shoulder or elbow, so pay attention to your positioning. Maybe you can switch your mouse to the left side once in a while if you can work that way.

5. Adequate Lighting Is Important

When you think of ergonomics, you might not think of lighting, but it is actually important. The correct lighting reduces eye strain. You want to avoid squinting or straining your neck muscles to see your work. 

Adjust your computer or notebook settings so that the top inch of your screen is at eye level. You can also adjust the resolution and brightness.

6. Proper Chair Height and Support

A stable, supportive chair is a critical element to a healthy work environment. Your chair height is important, so if it is adjustable, your feet should be comfortably positioned on the floor. You can use a footrest if your feet don’t reach the floor.

The back of your chair should provide lumbar support. Sometimes placing a rolled towel will give the support necessary.

Although it may be tempting to try to “make do” and use your couch as your workspace or your dining room table as a desk, the strain on your body due to improper positioning just isn’t worth it. A few adjustments to your work area with an awareness of posture and ergonomics will keep you productive and feeling your best. If you do develop aches and pains, schedule a consultation with us at Jacksonville Chiropractic and Acupuncture.