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Find good ergonomics while working from home

Find good ergonomics while working from home
Article

Working from home has become an every day for most of us, with surveys showing that we are happy to continue with 1-2 days a week working from home. Many people experience that they move less during working hours and that the home can sometimes lack teh ergonomic conditions that normally exist at work. Fortunately, there are some easy ways to improve your home office!

Variation is key

When we work from home, it is easy for us to forget to stretch our legs and become sedentary for longer periods. But in order for the body to feel as good as possible, we need to vary our working positions. In the office, this is done naturally by going to the printer, the coffee machine or a meeting - you may even have a height-adjustable desk. But at home we lose these opportunities.

The best home tip for getting up, without having to work on the ironing board, is of course to get a height-adjustable desk in a suitable size. Then you get both a stable work surface and space for all office accessories. If you do not have room for an entire table, there are more flexible alternatives, such as a laptop stand. It can be moved around and placed in different places in the home and adjusted to a suitable sitting or standing height accordingly.

Make sure your working conditions are right
Do you sit at the kitchen table to work? You're not the only one. But there are good reasons for investing in furniture that is designed for office work. For example, your kitchen chair isn't intended for use during an eight-hour working day. Instead, you should replace it with an office chair that follows the movements of your body and helps you to sit correctly. The office chair is one of the most important pieces of furniture that you can choose and it doesn't have to look dull and boring. Invest in a stylish chair that matches the design of your home and is also ergonomic!

You should also buy a proper work table so that you can leave all your papers and materials out at the end of the working day. If you're short of space at home, there are a lot of smaller desks available that will fit perfectly under the stairs or in a corner of a room. Don't forget that you can add accessories that not only look good but are also functional. For example, you can opt for a footrest or a comfortable mat to stand on. A standing mat is good for relieving the strain on the muscles of your legs, hips and back when you're working standing up.

Find the right angle
If you are experiencing neck problems, your computer screen may be at the wrong angle. Your screen should be at eye level so that you are not sitting with your neck bent. If you work on a laptop, you can try standing it on a stack of books or buying a laptop stand to make it higher. In this case, we recommend using a wireless mouse and keyboard, so that your forearms can still rest on the table at a 90° angle. This will relieve the strain on your shoulders. And remember to work with your hands and arms close to your body to prevent so-called mouse arm.

Tired eyes are a sign of poor lighting
Proper workplace lighting is important, regardless of whether you are at work or working from home. If you often get headaches or have tired eyes, the lighting where you're sitting may be too dim or too bright. Find a good place near a window and position your screen away from the light so that the light isn't reflected in it. You could also add a desk lamp or ceiling lights to your workplace.

 

Recharge your batteries by taking a break
If you can't make your workplace as ergonomic as it should be, it's even more important to take a break and move about. You could go for a short walk or do some stretches, for example. The important thing is to get moving so that your body can recharge its batteries and you can reduce the risk of pain and stiffness. It's a good idea to take a short break after every Teams or Zoom meeting so that you can rest your eyes and stretch your legs. You can also take the opportunity to do so-called opposite movements where you stretch your arms back and up if you have been sitting leaning forward at the computer.

Don't forget to talk to your colleagues and managers about what you can all do to make your home offices more ergonomic!