{"id":4995,"date":"2020-08-21T05:23:37","date_gmt":"2020-08-21T05:23:37","guid":{"rendered":"https:\/\/www.liveyourlifept.com\/blog\/?p=4995"},"modified":"2020-08-21T05:23:37","modified_gmt":"2020-08-21T05:23:37","slug":"ergonomic-tips-for-the-ad-hoc-home-office","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2020\/08\/21\/ergonomic-tips-for-the-ad-hoc-home-office\/","title":{"rendered":"Ergonomic Tips for the Ad-Hoc Home Office"},"content":{"rendered":"\n

2020 has demanded flexibility. Life adjustments abound, but the workplace moving into the home might just be the most dramatic of them all. Perhaps you\u2019ve commandeered a corner of the dining room table, a spare bedroom has found a new role, or maybe you just video call from the bed. Whatever your situation, everyone has had to manage space in new ways. <\/p>\n\n\n\n

The perils of poor ergonomics at the office are well known, but\nwithout a standardized set up it can be a challenge to know how to avert those\nissues at home. Fortunately, no matter what your current workstation looks like,\nthere are a few simple tricks to help optimize your form. <\/p>\n\n\n\n

The monitor.<\/strong> The top edge of the monitor should be at\neye level, an arms distance away from your body. If you use dual monitors, make\nsure your primary screen is directly in front of you to avoid unnecessary neck\nstrain. Use both screens equally? They should meet directly at your midline. Make\nsure your set up allows you to keep your head directly over your shoulders and avoid\nslumping forward. <\/p>\n\n\n\n

The keyboard.<\/strong> Relax your shoulders, drop your arms by\nyour sides, and bend your elbows to 90 degrees. This is the proper level for your\nkeyboard and work surface. Whatever keyboard you use, make sure to avoid\nrepeatedly lifting your hands or bending your wrists from side to side. <\/p>\n\n\n\n

The chair.<\/strong> Just think 90 degrees. Elbows, hips, and\nknees should all be supported at this angle. Envision a tall spine and scoot\nall the way to the chairback, allowing it to support you (a small pillow can\nprovide some extra care for the low back). Arm rests are helpful to hold the\nelbows in this position. Don\u2019t forget about your feet, they should be flat on\nthe floor. A small box can assist if your legs are a little shorter. <\/p>\n\n\n\n

The person.<\/strong> Even the best workstation layout isn\u2019t\nflawless, and sitting all day isn\u2019t ideal. Incorporate movement breaks whenever\npossible. Try setting a timer to remind you to stand up every 30 minutes. Make\nsure to move your neck, shoulders, wrists, and hips and focus your eyes on\nsomething other than a screen. Any type of movement will allow your eyes, mind,\nand body to reset and recharge. <\/p>\n\n\n\n

The at-home office may not be forever, but there is no time like the present to make sure your set up is best serving your work and your body. If you are needing assistance to set up your home office, contact Live Your Life’s Physical Therapists<\/a>.<\/p>\n\n\n

\"\"

 Patrick Webster, SPT<\/strong><\/em><\/p><\/div>\n

A performer and bodyworker, I am delighted my unconventional path has led me to Physical Therapy. Through my work as a performance-based educator I helped devise trainings on everything from environmental preservation to English literacy. The physical nature of the job eventually led me to train in massage and pilates which uncovered a desire to learn more about the body. Before I knew it I was back in school in the University of Minnesota’s DPT program. I look forward to uniting my background in writing, public speaking,and education with my passion for PT, in and beyond the clinical setting. Interested in connecting? You can find me on linkedin<\/a>.   <\/p>\n\n\n

References<\/strong><\/p>\n\n\n\n

1<\/sup>Attaran, Mohsen, and Brian D. Wargo. “Succeeding with ergonomics in computerized offices.” Work Study (1999).<\/p>\n\n\n\n

2<\/sup>Bloswick, D., Budnick, P., Orr, G., Shortall, S., Spencer, J., & Webb, J. (n.d.). Computer Workstations eTool. United States Department of Labor, Occupational Safety and Health Administration<\/a>. Retrieved August 06, 2020, from https:\/\/www.osha.gov\/SLTC\/etools\/computerworkstations\/components.html<\/p>\n\n\n\n

3<\/sup>Rempel, David M., Peter J. Keir, and Joel M.\nBach. “Effect of wrist posture on carpal tunnel pressure while\ntyping.” Journal of orthopaedic research 26.9 (2008): 1269-1273.<\/p>\n","protected":false},"excerpt":{"rendered":"

2020 has demanded flexibility. Life adjustments abound, but the workplace moving into the home might just be the most dramatic of them all. 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