Working from home has its perks and its cricks. While technology and social platforms have made it easy to remote-in and stay connected, they haven’t addressed physical posturing. With many of us working in substandard ergonomic conditions, our bodies are taking a toll. To get the most out of a home office experience, we sat down with Joy Boese, president of E3 Consulting Corporation. For more than 20 years, she’s been involved in developing, maintaining and implementing ergonomic programs for some of the world’s most recognizable companies. To help employees maintain healthy ergonomics while the stay-at-home orders are in place, her team came up with a series of tips and exercises.
Ergonomic Tips for WFH
Ergo Tips from Joy Boese for a correct WFH set up including what is the best environment and set up for good ergonomics.
Pay close attention to the position of your back, knees, forearms, and wrists. Adjusting your chair and desk heights, along with proper spacing, can help you achieve the ideal body position, making sure you stay comfortable throughout the day.
According to Boese, you may have to get creative in your ergonomic props. Not all of us have access to monitor risers or height-adjustable chairs, so its important to asses your tools. Boese recommends stacking books to elevate your laptop or using a pillow for back support. Whatever you use, be aware of your body’s position and adjust props to achieve optimal comfort. For more details on setting-up your home office, watch Unisource Solutions President Rick Bartlett get an at-home virtual assessment and ergonomic evaluation by E3.
At-Home Ergonomic Assessment
Curious to see what an at-home virtual assessment looks like? Watch our President, Rick Bartlett, in an ergonomic evaluation by E3 Consultants.
Other factors that impact your work environment are lighting, air quality and temperature. “You never want to have a light source directly above a monitor because it creates a tremendous amount of glare on your screen which creates eye strain,” says Boese.
More importantly, get up and move! A sedentary position can wreak havoc on your joints. “What we are encouraging people to do is actually vary, if possible, their work environments,” says Boese.
In essence, create an agile office working environment at home. Start work at your dedicated desk area, and throughout the day, migrate to different parts of your home. Try standing at the kitchen counter or other bar height space. Eventually, shift to a chair or sofa for a short period of time.
20-20-20 Rule
Now that you’ve made over your work area, to further power you through your day, Boese recommends the 20-20-20-rule. Every 20 minutes, take a 20 second break and look at an object 20 feet away. Incorporate simple stretches and movements so you can prepare your body for computer work.
Download: Download this printable graphic for helpful reminders and suggestions for creating and maintaining an ergonomically optimal work-from-home experience.
Simple Tips, Tricks, and Stretches
Learn simple stretches and the 20-20-20 rule for best ergonomics when working from home.
Our bodies are not intended to remain in a stationary position for hours on end. If we must sit throughout the day, it’s important to set-up a workstation that supports your body in a neutral position while folding in gentle stretches.
