6 Chiropractic Tips for the Best Ergonomics When You Work at Home

When the pandemic hit, many of you started to work from home. Fast forward a few months, and remote work seems to exist still. But most of you are still working from the cobbled-together setups you started with. Many individuals are suffering from neck pain, back pain, or headaches because they didn't consider how an improper setup can have a negative impact on posture and musculoskeletal health. 



Now it's time to make remote work more efficient and posture-friendly. That starts with ensuring your work from home setting is streamlined and functional. To work continuously during all those hours of online meetings - your work environment also needs to be ergonomic.

The Importance of Ergonomics in Your Workspace

“Ergonomics refers to the layout of a desk and everything in your workspace, so your body maintains a healthy posture and position.”

Good ergonomics in your workspace, especially when working at home, can prevent common injuries. Spending hours a day in a poorly designed workspace can cause neck pain, backache, headaches, joint problems, and poor posture. Proper ergonomics makes you feel better and more efficient.

Here are six tips to make sure your work area is ergonomically correct:

1. Good Working Posture

The number one priority of ergonomics is to establish a good working posture. It would be helpful to sit or stand in a neutral body position with a relaxed posture that doesn't require stressful angles or excessive reaching to complete tasks. Standing is an excellent counterpoint to sitting for long periods.

2. A Designated Work Area

If you are spending time working from home, you should set aside an area specifically for work. This way, you don't have to worry about ergonomics every time you sit down to work. Arrange your ergonomic space once, and it will help you become more efficient.

3. Adjustable Chair and Desk

To encourage your body to maintain a neutral posture, you should buy an adjustable chair and equipment. The more adjustable positions of the chair and desk, the more they can be tailored to the individuals using them. In terms of ergonomics, one size obviously won't fit all.

4. Keyboard and Mouse Position 

The proper configuration of the keyboard and mouse is also essential. Reaching for input devices can cause excessive fatigue and injury after prolonged exposure. You should place the keyboard and mouse where you can access them without violating any neutral positioning rules. Besides, both devices should be tailored to the people using them. “Flexibility is the key.”

5. Proper Display Height and Distance 

When using monitors and other display devices, keep them level with your eyes. When viewing a display, you should not strain your neck or squint your eyes. Ergonomics dictates that people do not have to turn their necks left, right, up, or down to view a display.

6. Environmental Settings

When discussing ergonomics, the overall working environment is often overlooked. Proper lighting, humidity, temperature, and conveniences are basic ergonomic requirements. Lighting should not cause glare on a computer screen, which means that your workspace settings should be designed with a soft light system. You should maintain a temperature that is comfortable for you.

The Takeaway

Spending hours in front of the computer every day can cause stress to the body. Stretching your wrists, slouching, and straining to view poorly placed monitors can lead to cumulative trauma disorder or repetitive stress injury. Using the suggested body mechanisms and stretching exercises can help you work from home successfully.

If you don’t have an amazing chiropractor Contact us today! Family Chiropractic Plus is dedicated to your overall health and well-being, which is why we offer regular chiropractic adjustments in order to restore your body’s natural state of
optimal health, while also providing it with the support it needs to heal from any injury, big or small.