Ergonomics Made Easy
How to set up an ergonomic workspace for success
Posted by Medavie Blue Cross on November 8, 2024
Ergonomics Made Easy
How to set up an ergonomic workspace for success
Posted by Medavie Blue Cross on November 8, 2024
The modern workplace has evolved significantly in recent years. Today, many of us split our time between traditional office workplaces and home-based offices. While this flexibility offers many advantages, such as reduced commute times and improved work-life balance, it also presents unique challenges – particularly when it comes to maintaining proper ergonomics.
Poor ergonomics in any work setting can lead to a host of issues, from minor aches and pains to potentially serious long-term injuries. In this guide, we'll explore how to create ergonomic workspaces that promote comfort, productivity, and long-term well-being, whether you're working from the office, home, or alternating between the two.
Creating a healthy, safe and productive work area
Find the right support
Having the right chair is the starting point for any good ergonomic setup. A good chair should be adjustable to support your posture. Pair this with a desk that helps you sit straight and keeps your wrists in a neutral position. You might also consider a split keyboard that matches the natural bend of your arms or use a laptop/keyboard riser to keep your screen at the right height.
A proper ergonomic setup can help reduce muscle strain, boost productivity and help prevent common work-related injuries like carpal tunnel syndrome, tendonitis, and lower back pain. Check your health insurance plan to see if it includes a Health Spending Account (HSA) or Personal Wellness Account (PWA) to help cover the costs of home office equipment.
Use what you have
Even if you are on a tight budget and have limited space, you can still set up a workstation that promotes good health and safety. Look for items in your home that support your setup. For example, a simple stack of books can raise your screen to the right eye level and prevent neck strain.
If you don’t have a desk and an adjustable chair, use a flat solid surface like a kitchen table. Place your computer directly in front of you and keep any documents nearby. You can add a cushion to your chair to lift your elbows to the correct height. If your chair does not have a lumbar support feature, use a small pillow, or even a rolled-up towel to support your lower back.
Stay with your workstation
Avoid working from a couch or bed. As comfy as this may feel working there for long hours can lead to pain and strain. Without a place to rest your elbows, your neck and upper back muscles will have to work extra hard, which can put extra pressure on your wrists when using a keyboard and mouse.
Creating a healthy, safe and productive work area
Find the right support
Having the right chair is the starting point for any good ergonomic setup. A good chair should be adjustable to support your posture. Pair this with a desk that helps you sit straight and keeps your wrists in a neutral position. You might also consider a split keyboard that matches the natural bend of your arms or use a laptop/keyboard riser to keep your screen at the right height.
A proper ergonomic setup can help reduce muscle strain, boost productivity and help prevent common work-related injuries like carpal tunnel syndrome, tendonitis, and lower back pain. Check your health insurance plan to see if it includes a Health Spending Account (HSA) or Personal Wellness Account (PWA) to help cover the costs of home office equipment.
Use what you have
Even if you are on a tight budget and have limited space, you can still set up a workstation that promotes good health and safety. Look for items in your home that support your setup. For example, a simple stack of books can raise your screen to the right eye level and prevent neck strain.
If you don’t have a desk and an adjustable chair, use a flat solid surface like a kitchen table. Place your computer directly in front of you and keep any documents nearby. You can add a cushion to your chair to lift your elbows to the correct height. If your chair does not have a lumbar support feature, use a small pillow, or even a rolled-up towel to support your lower back.
Stay with your workstation
Avoid working from a couch or bed. As comfy as this may feel working there for long hours can lead to pain and strain. Without a place to rest your elbows, your neck and upper back muscles will have to work extra hard, which can put extra pressure on your wrists when using a keyboard and mouse.
Tips for working comfortably, safely and efficiently
Having the right equipment is essential to staying healthy at work, but it's just one part of staying safe and comfortable. The first thing you should do is learn the basics of ergonomics, especially if you spend a lot of time sitting at a desk. Knowing how to sit properly can help lower your chances of pain or injury.
1. Keep your feet flat on the floor and your knees at the same height as your hips.
2. Make sure your knees and elbows are bent at a 90 degree angle and keep your elbows close to your body.
3. Your monitor should be about an arm’s length away from you. This helps your shoulders relax.
4. Sit all the way back in your chair, with your head, shoulders and hips in a straight line.
5. When typing, keep your wrists straight and your hands at or just below elbow levels.
6. Use the 20-20-20 rule to reduce eye strain and muscle fatigue. Every 20 minutes, look at something 20 feet (6 metres) for 20 seconds.
7. Avoid working on high surfaces, such as a counter with a stool.
8. Stand up or change positions throughout the day.
9. Adjust your chair from time to time.
10. Increase the speed of your mouse so you don't have to move your elbow and shoulder too much.
Tips for working comfortably, safely and efficiently
Having the right equipment is essential to staying healthy at work, but it's just one part of staying safe and comfortable. The first thing you should do is learn the basics of ergonomics, especially if you spend a lot of time sitting at a desk. Knowing how to sit properly can help lower your chances of pain or injury.
1. Keep your feet flat on the floor and your knees at the same height as your hips.
2. Make sure your knees and elbows are bent at a 90 degree angle and keep your elbows close to your body.
3. Your monitor should be about an arm’s length away from you. This helps your shoulders relax.
4. Sit all the way back in your chair, with your head, shoulders and hips in a straight line.
5. When typing, keep your wrists straight and your hands at or just below elbow levels.
6. Use the 20-20-20 rule to reduce eye strain and muscle fatigue. Every 20 minutes, look at something 20 feet (6 metres) for 20 seconds.
7. Avoid working on high surfaces, such as a counter with a stool.
8. Stand up or change positions throughout the day.
9. Adjust your chair from time to time.
10. Increase the speed of your mouse so you don't have to move your elbow and shoulder too much.
By following these tips, and using the right gear, you can make your work environment more comfortable and keep yourself healthy!
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...