Physical Therapy Tips: Organizing Your Home Office for Ergonomics

An Ergonomic Office


When you spend quite a bit of time every day sitting at a desk, it can wreak havoc on various parts of your body, causing aches and pains all over. However, if you work from home, you have the ability to set up your workstation exactly how you want it. That means you can make it as ergonomically correct as possible to foster a healthier, more comfortable environment. In turn, this will reduce the risk of sustaining injuries significantly. Here are a few tips for modifying your workspace into one that keeps your body in good condition.

Chair

The chair you sit in day after day will play a large part in your overall comfort. A chair designed for good ergonomics will be adjustable in height, have a curved front, capable of adjusting the backrest and arms, and have firm cushioning. Your thighs should be fully supported without the seat pushing into the back of your knees, and your hips, knees, and ankles should rest at a 90-degree angle. Additionally, your feet should be able to rest flat on the floor.

Desk

Your desk should be at a height that comfortably fits your knees and legs underneath. Everything on top of your desk should be placed within arm’s length while sitting to where you don’t have to exert yourself or reach too far to grab it. This includes all the objects you use on a daily basis, such as the phone, pens, stapler, and other supplies.

Computer 

Your computer monitor should also be fairly close to the edge of your desk so you don’t find yourself straining to read the screen. Position the monitor so that the top of it is right below eye level. The placement of the keyboard and mouse should allow you to keep your elbows at your sides and only an inch or two above your thighs. A pull-out keyboard tray is a great way to make sure everything is at the ideal height to eliminate shoulder tension.

Ergonomics is critical for anyone who has a desk job, regardless if you work from home or in an actual office. Utilizing these suggestions can help you decrease the chances that you will end up with problems, now or in the future, stemming from poor ergonomics. If you notice any pain or discomfort that you suspect is coming from your workspace, the Center for Athletic Performance & Physical Therapy can help you come up with solutions to alleviate your injuries and prevent them from returning.