{"id":24052,"date":"2022-06-05T10:57:18","date_gmt":"2022-06-05T14:57:18","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=24052"},"modified":"2022-07-05T12:51:50","modified_gmt":"2022-07-05T16:51:50","slug":"7-principles-ergonomically-sound-workspace-how-to-apply-them","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/workplace-wellness\/7-principles-ergonomically-sound-workspace-how-to-apply-them\/","title":{"rendered":"The 7 Key Principles of an Ergonomically Sound Workspace (and How to Apply Them)"},"content":{"rendered":"\n

These are the most important ergonomic considerations for your home office\u2014or any office.<\/em><\/h4>\n\n\n\n

What started off as an effort to stop the spread of COVID-19<\/a> has turned into a permanent lifestyle for many workers in corporate and tech sectors: Your office is now embedded in your home. But there\u2019s no question that a home setting may not be the best working environment<\/a> when it comes to the health of your joints, eyes, and even your brain function. A kitchen table that\u2019s too high, or a chair with no back support, or too much time cloistered in a closet home office without a break\u2014these factors can make working from home (WFH) a serious health hazard. But creating a space<\/a> that\u2019s optimized for proper ergonomic<\/strong> balance can make all the difference in a home workspace that promotes productivity, energy, and wellness.<\/p>\n\n\n\n

Why Do Ergonomic Principles Matter? <\/h2>\n\n\n\n

Ergonomics\u2014the study of people’s physical efficiency in their working environment\u2014brings together data, anatomy, engineering, and physiology to emphasize principles of workplace environments that enhance productivity and well-being. <\/p>\n\n\n\n

Picture this: You\u2019re sitting with your legs up on your couch typing away on your laptop, and you suddenly start to feel pain in your back and neck. Now how can you focus on getting through your to-do list while in pain? You can\u2019t be productive when you\u2019re in pain! <\/p>\n\n\n\n

But some ergonomic malfunctions aren\u2019t as obvious or instantaneous. Long periods of time spent in unhealthy postures can have insidious effects on your musculoskeletal and nervous systems<\/a> that can take weeks or months to surface as painful conditions like tendonitis, carpal tunnel syndrome, or spinal dysfunction.<\/p>\n\n\n\n

According to The American Posture Institute<\/a>, it can also lead to respiratory dysfunction and a lower metabolic rate. Physical ailments can also increase stress levels and depression<\/a>. Therefore, an efficient and safe working space is essential to get your work done and prevent health issues, both physical and mental. So here are the best ergonomic practices for your workspace, whether it\u2019s at home or not!\u00a0<\/p>\n\n\n\n

1. Keep a Neutral Posture<\/h2>\n\n\n\n

If you hunch over or slouch while sitting, this could lead to chronic discomfort and worse. The healthy alternative? A neutral posture. This is a relaxed yet engaged position of the spine and the muscles supporting it (AKA core muscles), necessary to maintain for prolonged periods of working. A neutral spine is not ruler-straight but a natural, curved S shape. A neutral, seated<\/em> position should have your feet resting flat on the floor with your knees level with\u2014or slightly below\u2014your hips. If your feet don’t reach the floor, use a step stool or box as a footrest.<\/p>\n\n\n\n

Seats that lack adjustability can result in poor postures and almost guarantees some degree of static muscle loading<\/a>, which can lead to body discomfort and musculoskeletal disorders. <\/p>\n\n\n\n

Tempting as it may be, you should avoid working in bed; on a couch; in a squishy, overstuffed armchair; or on a hard, uncushioned chair. And, if we’re really<\/em> getting down to it, you shouldn’t be sitting at all…but we’ll get to that in a minute.<\/p>\n\n\n\n

2. Seat Yourself Properly<\/h2>\n\n\n\n

Although using a real desk makes setting up a home office easier, if that isn\u2019t an option, make sure your living room or kitchen table isn\u2019t causing you posture problems.<\/p>\n\n\n\n

Once you have set yourself up appropriately in your chair, put your hands on your lap\u2014the height of your table should be the same level as where the elbows land. If your arms are straighter than a 90\u00b0 angle of the elbow, your desk surface is too low; if you have to lift your arms to reach the table, you<\/em> are too low. You should be able to place your arms comfortably over the table without lifting your shoulders. Also ensure your legs and feet are comfortable underneath the table with enough space to move freely\u2014you don’t want to jam your knee against the underside of the table or stub your tow on the leg!<\/p>\n\n\n\n

A great investment is an adjustable height desk that enables you to switch easily between sitting and standing. These desks ensure you\u2019re not straining your body by staying in one position for too long and encourage you to follow a key ergonomic principle: movement throughout the day (more on that below).<\/p>\n\n\n\n

3. Stabilize Your Wrists and Hands<\/h2>\n\n\n\n

No matter what kind of desk you have at home, your keyboard and mouse should be at elbow level when seated and kept at a close and comfortable distance to you to avoid shoulder strain. Your elbows should hang naturally by your sides without discomfort as you type. A wrist rest<\/a> may be helpful to keep your hands and wrists comfy.<\/p>\n\n\n\n

To promote better wrist placement, use a keyboard that\u2019s either flat (helping you hold your wrists straight and flat) or has a negative<\/em> tilt (meaning the front row of keys is higher than the back). Many keyboards tilt up, so that the back row of keys is raised. This forces you to bend your wrists up and back, which can lead to strain on both the wrists and<\/em> hands. <\/p>\n\n\n\n

If possible, avoid resting the wrists and forearms on non padded edges of the desk \u2013 this could lead to contact stress<\/a> which can cause discomfort. <\/p>\n\n\n\n

Your mouse should be close to the keyboard and easy to reach without overextending any part of the body. A mouse pad will support your hand and wrist and prevent strain. <\/p>\n\n\n\n

4. Align Your Monitor With Your Eyes<\/h2>\n\n\n\n

The top of the monitor should be at or slightly below your eye level to keep the cervical spine in a neutral position\u2014you should be able to see your entire screen comfortably without having to tilt your head up or down. The monitor should also be positioned at least an arm\u2019s length away. <\/p>\n\n\n\n

These settings may be more difficult to achieve with laptops as the keyboard and screen are attached. So if you have a laptop, try to apply the following: <\/p>\n\n\n\n