While working on a laptop for a short time is fine, using one for longer periods (like the full workday), will not do wonders for your body. However, there are things you can do to improve laptop ergonomics when you work on it for long periods. And, even if you use a desktop with a detached keyboard, mouse, and monitor, you still have to place everything correctly, so you don’t injure yourself. Sharing a workstation means you need to adjust your computer height, chair, and furniture every time you sit down. Often, you may choose to skip adjusting the workstation altogether.
Meanwhile, align the “H” key in the keyboard with the middle of your body. Work-related MSDs are among the most frequently reported causes of lost or restricted work time, according to OSHA. A neater workspace can affect your mood and approach to your workspace, allowing you to work better when working at home. Do not sit with one leg on top of the other, and allow both thighs to rest on your seat. PCMag supports Group Black and its mission to increase greater diversity in media voices and media ownerships.
More Productivity From A Desk
“A position for the body that you can sustain with minimal effort and [that] gives you biomechanical advantages to do your work. “Not having to interact with coworkers day to day, face to face, can manifest in the body as protective posturing like rounded shoulders, hunched forward, and overall less confident posture,” Kiberd says. Research comparing standing and sitting while working at a computer is varied. Some studies indicate that standing may be superior, while others show that sitting in the correct position is best. When seated at the computer, your elbows should be bent between 90 and 120 degrees and your forearms should be directly in front of you.
These conditions not only result in immediate discomfort but may also escalate into chronic health problems if left unaddressed. Ensuring that workstations are set up properly is an important part of occupational health and safety. This includes adjusting the height of chairs and desks to fit the worker. Additionally, ergonomic tools and equipment should be provided to reduce the risk of musculoskeletal injuries. For a long-term setup, though, consider mounting your laptop on a laptop riser and using an external keyboard and mouse. If you have a monitor, use books to raise it to a comfortable eye level, one that keeps your head and neck in that neutral, stacked position.
DON’T give up on your current chair
Focus on making adjustments to these four areas to get a good setup. Many people who started working from home because of governments’ restrictions on movement starting in 2020 had to shift to a home office overnight. Working in an environment that suits your needs impacts several other aspects of your life, including your happiness, health, and productivity. The Pew Research Center also reports that out of the people forced to work from home because of the pandemic, 54% said they would like to work from home even when the outbreak ends.
- Additionally, consider using the “Blue Light Filter” feature on your device during evening work hours, as it reduces the amount of blue light emitted, which can disrupt sleep patterns.
- In the long run, all these upfront costs are exceeded by the many advantages that are gained by the implemented ergonomics.
- For remote workers, embracing ergonomics takes on even more significance due to the challenges working from home can pose.
- Working from home means that you still have an employer, so it is a mutual benefit and cost advantage to having a healthy and happy worker.
By following the tips outlined in this article, you can optimise your home office for ergonomics and reduce the risk of injury. Stretching helps to alleviate muscle tension, improve flexibility, and promote blood circulation. Simple neck rolls, shoulder shrugs, and wrist stretches can make a significant difference in reducing discomfort and enhancing overall wellbeing.
Using a laptop
Hold out your arms (with your elbows just slightly in front of your body but still at your sides) as if you were typing. Your keyboard and mouse should be about 8cm to 10cm from the edge of your desk, and the top of the monitor should be about one arm’s length away, at eye level to avoid leaning forward or back. For every 20 minutes spent looking at a computer https://remotemode.net/ screen, you should spend 20 seconds looking at something else 20 feet away. If you don’t have the option of an office chair, there are some household items you can use to help you adjust. Putting a firm cushion or tightly folded towel under your buttocks will raise your hips and increase the curve of your spine, making sitting more comfortable.
Just like sitting at a desk, you need a standing desk (or other high surface), that lets you get the right distance away from your keyboard and screen. Some counters, like your kitchen counter, have a toe kick, the part under the cabinet that lets you stick your toes under while you work. The problem is that once you’ve adjusted your chair to the right height, your arms may not be at the right height for the keyboard.
