Advertisements can make it seem like “ergonomic” is the same thing as “premium” – it’s the price you feel you have to pay to be comfortable at your desk. But ergonomics isn’t ultimately about high-quality and expensive products that help you do your daily tasks. It’s about designing your environment to fit you.
So while it’s understandable that many people think achieving an ergonomic setup requires a state-of-the-art chair or a fancy standing desk to avoid discomfort, the good news is that you can significantly improve your home office for free. With a bit of creativity and an understanding of basic principles of ergonomics and biomechanics, you can transform almost any setup to better support your neck, spine, eyes, and wrists.
Ergonomic myths
Headlines written by marketers can make it seem like the best or only solution to common ergonomic pain points are the products that particular company is selling. In some cases, these ads and articles exaggerate or invent problems that have other, free solutions that you can use instead.
Here are a few busted myths to help clarify the reality of ergonomic products:
Myth 1: You need an expensive ergonomic chair.
While high-end chairs offer great adjustability to help you make your setup perfectly suited to your posture, they aren’t the only solution if your current chair doesn’t cut it. You can pretty easily adapt a standard dining or office chair to provide better support for your specific pain points. The key is to be creative and understand exactly what support you need using items you already own, like pillows and towels, to customize the fit.
Myth 2: Standing desks are the only way to avoid sitting all day.
A standing desk is a popular purchase for those who work from home, but it’s not a magical cure for a sedentary workday. The real goal is to create a routine in which you vary your posture regularly. You can achieve this by taking regular breaks from the desk entirely to stand, stretch, and walk around. While a standing desk makes it easier to do this without interrupting your work, even a 5-minute break every hour or so can be helpful for reducing strain on your lower back, neck, and shoulder muscles.
Myth 3: If it’s labeled “ergonomic,” it must be good for you.
The word “ergonomic” is not a regulated term. This means any product can be labeled as such, regardless of its design or effectiveness. True ergonomic solutions are based on how a product fits and supports your individual body, not just a label on a box. Focusing on core ergonomic principles is far more valuable than collecting trendy – and often expensive – products.
Common desk worker injuries
Even with the misconceptions floating around, it is true that working long hours with a poor setup can lead to a range of musculoskeletal issues. These problems often develop gradually, starting as minor aches and progressing to more serious conditions if left unaddressed. Understanding these common injuries highlights the importance of good ergonomics for desk workers.
- Neck and shoulder pain: Hunching forward to look at a screen that is too low or too far away forces your neck into an unnatural position. This can strain the muscles and ligaments in your neck and upper back, leading to chronic pain and stiffness.
- Lower back pain: A chair that doesn’t provide adequate lumbar support can cause you to slouch, putting significant pressure on your lower spine. Over time, this can lead to persistent backaches and even disc problems.
- Carpal tunnel syndrome: This condition is caused by pressure on the median nerve in your wrist. It can result from awkward wrist postures while typing or using a mouse for hours on end, leading to numbness, tingling, and pain in your hand and arm.
- Tendonitis: Repetitive motions, such as data entry, typing on a keyboard, or working on an assembly line, can cause inflammation or irritation of the tendons in your wrists and hands. This leads to pain and swelling, often referred to as repetitive strain injury (RSI).
- Eye strain: Staring at a screen for hours can cause digital eye strain, with symptoms like dry eyes, headaches, blurred vision, and light sensitivity. Poor lighting and screen glare can make this problem worse.
These conditions are not inevitable. By applying simple ergonomic principles, you can significantly reduce your risk and create a more comfortable and sustainable work environment.
Work-from-home ergonomic principles
You don’t need a complete office overhaul to improve your experience and symptoms. By following fundamental work-from-home ergonomic principles, you can make your workspace safer and more comfortable using items you likely already have.
The ideal seated posture
The foundation of an ergonomic workstation is how you sit. Your goal is to maintain a neutral posture that minimizes strain on your body.
- Feet flat on the floor: Your feet should rest comfortably on the ground, with your knees bent at roughly a 90-degree angle. If your feet don’t reach the floor, use a stack of books, a small box, or a footrest to support them.
- Support your lower back: Your chair should support the natural curve of your lower back. If your chair lacks built-in lumbar support, roll up a towel or use a small cushion and place it in the small of your back. This simple adjustment helps you avoid slouching.
- Align your wrists: When typing, your wrists should be straight, not bent up, down, or to the side. Your elbows should be bent at a 90-degree angle and close to your body. If your desk is too high, try sitting on a cushion to raise your position. If it’s too low, you might need to find a shorter chair or a different work surface.
- Position your monitor at eye level: The top of your computer screen should be at or slightly below eye level, about an arm’s length away. For laptop users, this is crucial. A laptop on its own does not inherently provide the correct distance between screen height and hand position needed for the most sustainable posture. Two purchases you will want to make are a separate keyboard and mouse, which allows you to set your laptop up at eye level using books or a stand while maintaining access to the keys and mouse.
Simple habits to prevent injury
Beyond your physical setup, your daily habits play a huge role in preventing injury. Static postures, even good ones, can cause strain over time.
- Take regular breaks: Movement is your best defense against the negative effects of prolonged sitting. Follow the 20-20-20 rule to reduce eye strain: every 20 minutes, look at something 20 feet away for 20 seconds. More importantly, get up and move at least once an hour. Walk around, stretch, or, if you can’t leave your desk, do a few simple seated exercises. Set a timer to remind yourself of this routine as you start out.
- Vary your tasks and postures: If possible, switch between different types of tasks throughout the day. For example, alternate between computer work, making phone calls while standing, and reading printed documents. If you have the option, try working from a different location for part of the day, such as a standing-height kitchen counter.
- Stretch regularly: Simple stretches can relieve muscle tension. Gently stretch your neck by tilting your head from side to side. Roll your shoulders forward and backward. Stretch your wrists by extending your arm and gently pulling your fingers back.
By implementing these free and easy adjustments, you can help improve symptoms of muscle strain and weakness that arise from spending too long in a single position.
Specialized ergonomic assessment at Advent PT
While these tips can make a significant difference, every person’s body is unique. What works for one person may not be perfect for another. If you’re still experiencing pain or discomfort despite making these changes, it may be time for a professional opinion.
At Advent Physical Therapy, our specialists can provide a personalized ergonomic assessment tailored to your specific needs, body, and home office setup. We can help you identify the root causes of your discomfort and develop a customized plan to create a truly comfortable and pain-free workspace.
Get started today by calling one of our Grand Rapids clinics or by requesting an appointment online at any time.