Home Office Comforts

No Rules, Just Moves

I have been fortunate to have a room where I have been able to set up a home office, complete with a window from which to watch the birds and squirrels at the feeders and an exercise section for breaks. Yes, I get easily distracted! But even though I should know better and can fully adjust my station (and know to move and change positions regularly), I am fighting an irritation with a muscle in my elbow from using the scrolling pad on my laptop. I am finally trying to set up my station a bit better to avoid my elbow being bent too much when I type and still be able to read my screen comfortably.

An ideal office workstation is one you can adjust often or you can change your position often. There really is no “perfect” working posture, although it is recommended you don’t work in “awkward” positions for prolonged periods such as looking up or to the side, having your elbows bent at more than 90 degree angles, bending your wrists, reaching too far for your mouse, or squinting to read your screen. The perfect position is the ever changing one. The best would be to move before you feel any aches or discomfort.

Movement is key. If you sit, stand every hour. If you stand, sit every hour. And notice how you feel in certain positions. I find it easier to move more when I stand especially when I stand on a foam pad. If you enjoy leaning back and sitting on your couch while using your laptop, go for it once in a while, then change it up and move to a different space. Photos of yourself while working, give you a new perspective on your posture.

There are some key concepts that should be applied to both standing and sitting when adjusting your equipment. The keyboard and mouse should be close together and just below elbow height. The mouse can be on the left or right of the keyboard. You can change the buttons to be used by either hand. Using the mouse with your non dominant can also be used as a brain challenge. It is always good to change things up and challenge ourselves.

The top of the monitor should be just below eye level (our natural eye sight is angled lightly down). And for those that need their bifocal or transition lenses to read the monitor, the monitor should be even lower. Try to avoid looking up or to the side when looking at your screen. The monitor and the keyboard should also be in front of you to avoid twisting when you work.

It is nice when you can have a separate monitor and keyboard to use instead of only using a laptop. Laptops tend to be small and it is hard to get both the screen and the keyboard at a good height. (Hence my continuing elbow irritation.) With a separate keyboard, you can place the keyboard on a tray under the desk surface. This lowers it, allowing a better chair height, possibly feet on the floor and allows for more adjustability. Or with a separate monitor, you can raise the monitor and view it instead of the laptop screen. I find it hard to decide which screen to look at if both screens are on and directly in front. It is possible to cover the laptop screen and only view the larger monitor behind.

With regards to the chair, adjustability is again best. If you can adjust the height of your chair, use that to bring yourself up to reach your keyboard. Especially if you are working at a higher surface such as a wooden desk or kitchen table. If your feet can not touch the floor, use a box, or other item to rest your feet on (I have a yoga block under my desk for my feet). There are lots of items that can work to raise monitors or rest your feet on. If your chair is not adjustable in height, and you need to sit higher, can you sit on a cushion? Change it up whenever you can. If you have a fully adjustable chair - play with all those levers. Careful though, most chairs tend to have that eject button that changes the seat pan angle quickly.

If you don’t have access to a standing or adjustable work surface, can you add a box to a counter and place your laptop on that?

There is so much more to office ergonomics, such as lighting (avoiding glare), clutter (yes, I had to clean for a while before I could take the photos), avoiding sharp edges (as I write this, I notice, I tend to lean against the desk with my belly and shift to one leg), ensuring chair arm rests do not get in the way, and all the other adjustable features on a chair. But the biggest take away, should really be to move more often. It takes a conscious effort to change positions, shift your weight, move your feet, stand up, take breaks, close your eyes or look away from the screen (I have squirrels and birds to look at, what do you have?), do a few exercise snacks, and stop and breathe.

Home offices may allow more distractions (squirrels and laundry) but they also may lead to more hours spent working, because it is always there, beckoning you to work more.

If you need more help to make yourself comfy at your workstation, whatever that workstation may be, please let me know. I’d be happy to chat with a few more pointers.