Do’s and DON’TS When Working from Home (WFH)

As we continue to “stay at home”, you and your body may realize that options are not created equal when it comes to supporting good ergonomic posturing. When WFH, it’s vital to remember to stay in a proper ergonomic position to avoid musculoskeletal problems. Right now, even though temporary, bad postures could lead to serious musculoskeletal issues. Unfortunately, some of us don’t dig working from home and pray that it is temporary. “My kids are driving me nuts”, “I keep getting interrupted”, “Ugh, the food in the pantry next to me sounds so good right now! I am going to get fat!” (my personal favorite) , or “This set up is killing me, I could never WFH. I miss my desk at work.” Those are examples of what I often hear when I do remote/online evaluations these days. I can’t help you stop craving munchies, but if you have an ergonomic question, I got your back - no pun intended! 

Here are some tips to help you get through this crazy time, and hopefully, make it more enjoyable:

Working on the couch - The couch, as we know it, is a place where we veg, watch Netflix, rest, or even sleep when the spouse sends you there for the night! Definitely not a good choice when WFH. Slouching, (see above) crossing your legs, leaning forward to type on the coffee table, or even laying on your stomach does not promote anything but an unhealthy posture, increased muscle tension, and discomfort due to the lack of overall support.

Working on your bed - That’s right! This is a huge no-no! For all the reasons and more stated above! Your bed is for sleeping. Get out of bed and start your day right! Wow, for a moment, I felt like a mother scolding a stubborn teenage kid!

Working on the kitchen table with dining room chair vs bar stool at the counter - Making sure you have a chair with straight back support and both feet planted on the ground is the best thing you can do for your posture. Yes, this means not sitting on your leg or crossing your legs. Yes, I see you and I am watching you at all times! You could add books under your feet, so they don’t dangle. You could also raise your laptop on books; that way your laptop is at eye level to minimize neck strain. Laptops are not meant to be used 8 hours a day. These simple modifications can help your body and help you focus better! While one thinks this can help activate the core muscles trying to sit up all day without proper back support, this is not true! As a matter of fact, we cannot sustain this upright posture all day. This can cause a “C” curvature, rather than the correct “S” curvature in the spine, when slouching too long.(see above) Be sure to sit up straight by tightening your core muscles, maintaining proper positioning of your hips, knees and elbows at a 90 degree angle, and your ears over your shoulders when working to avoid any soreness.

Working outside on the patio - Fresh air is plus! Enjoying a beautiful day outside is absolutely a great idea! However, it is important to be sure that you have a regular chair with back support and a table combo so you can work comfortably. Above is a perfect example what not to do. Perhaps considering taking a walk or working out during your breaks. Did I sound motherly again? My intentions, like theirs, are good! After all, my mom always told me not to slouch; I know now she meant well!

Working on the floor - The person above might as well place the coffee cup on her head and try to perform a balancing act for her audience. You got it right, this is wrong for all the obvious reasons. It is impossible to maintain proper posture when working on the floor, so why go there?

Imagine returning back to work after our “stay at home” and your boss says, “Hey, we’re not going to use chairs or desks anymore; let’s just work on the floor!” This would be the death of an ergonomic specialist! YES, ME!

In all seriousness, the bottom line is to make sure that you maintain good posture and body mechanics to minimize stress on your body when you are working from home. Make sure you set reminders to get up and move every hour. Stay safe! Feel free to contact us anytime for questions or send us a picture of your worst posture to humor us; NOT! 

Creating Your New Healthy Ergonomic Home Office

Lately, I have seen many blogs, articles and people advertising great looking workstations! While these home offices are attractive and nice looking, the problem with these set ups, they could do more harm than good and could potentially lead to numerous musculoskeletal issues. The last thing you need to worry about is experiencing pain or discomfort while working from home!

Ergologics has over 35 years of experience; we offer ergonomic solutions and will guide you to choosing the appropriate product(s) to meet your needs. With our years of research and knowledge, we can help you prepare for this new transition, save money and decrease discomfort/injuries while working from home. We can modify your workstation to meet your budget needs, set up the workstation ergonomically correct and still make it attractive! We will tell you “the why” behind the correct set-up and help teach you to be smart when teleworking. We also include exercises, stretches and self-care when working from home.

An article published by Forbes Magazine in 2018 states, “The number of Telecommuting professions working from home is more than 4 million U.S. employees. That number continues to climb each year, and those who work remotely are increasing”. Unfortunately, with the COVID-19 pandemic, we are seeing a huge incline. Due to this incline with remote-work population, you may want to consider setting up an ergonomically-correct home office with the help of an ergonomic specialist.

We can help you decide how set up a workstation the right way making it more efficient and functional. We can do this either remotely or in person.

When setting up an ergonomic home office for remote work, you’ll want to use a room that has enough space, receives plenty of light and steer away from noisy environments to help concentrate or have meetings without distraction. Even though limited space can also present a problem, we can help you create a functional office. Some ideas for possible work areas include: existing office, space in the living room, spare bedroom, den area, basement, etc. “Ergo-tip” try to avoid working from your bed, in the kitchen or on the couch even though it seems comfortable.

Ergologics provides tips to improve your home office’s functionality by either purchasing equipment or using existing items. Our ultimate goal is to provide a functional, comfortable and safe work environment. Regardless, we will do what YOU need and will best modify a set up that is good for YOU.

A prioritized list: Be smart and invest money where it is most important!

1. Desk: You should have plenty of room for your computer and/or laptop and other materials you need to be functional and productive. We can recommend a desk that makes it versatile for you, your spouse, or both. (We can also assist with home-schooling set-ups for your children.)

2. Desk chair: It is crucial to choose a task chair with an adjustable backrest that provides lumbar support, an adjustable seat pan with adequate cushion, adjustable arms and a solid base with casters. We can recommend a chair that is right for you.

3. Appropriate Equipment: This could include something simple like a footrest, laptop risers, dual monitors, monitor arms, conference or video equipment are other items we take into consideration. If you frequently travel and don’t have a “set” office? We offer solutions for those too.

4. Lighting: We can assist you in selecting the right amount of light by using desk and/or floor lamps to meet the standard ergonomic lighting requirements.

5. Bookshelf and/or file cabinets: We can help you decide which storage systems will work best for you, based on your work space.

6. “Ergo-tip” always take care of you by exercising, taking frequent breaks and moving every hour can also help minimize musculoskeletal discomfort.

BONUS Insight

If you’re self-employed and your home is your primary place of work, your  home office improvements can be tax-deductible.  Retain receipts and consult with your tax expert to find out which projects will save you money.

While you are working remotely for a company, retain your receipts for your initial home office setup, supplies and any other purchases not provided by your employer because many companies will reimburse remote workers for certain items.  Also, keep in mind, some companies may even let you bring items home from work if they have extra items in stock. 

Choose Ergologics because we care about YOU!