Four tips to improve your home workspace

Four tips to improve your home workspace

 
When you start to telecommute, it can be difficult to get comfortable. To help you get the most out of your workspace at home, we called on Entrac, a leader in ergonomics at work. Here are some tips to make this space more ergonomic.

Improve your posture when using your laptop

The laptop is a great option when you plan to travel often. However, when working at home or for long hours, you need to watch your posture. Sitting in front of a laptop for hours can put strain on your wrists, shoulders, and neck. Here are some simple habits to adopt to prevent sore muscles.

To easily improve your working day:

Use a stand to put your laptop at eye level. No need to be complicated: even a book will do!
Use the 20-20-20 rule to reduce eye and muscle strain: every 20 minutes, look at an object about 20 feet (6 meters) away for about 20 seconds.
Stretch often throughout the day. Hold the stretch for a minimum of 15 seconds.
Add external devices

To make your home office more ergonomic, add an additional keyboard, mouse, headphones or monitor. This will keep you from leaning forward when writing and, at the same time, help prevent muscle strain.

Here are some best practices when using external devices:

Keep all of your screens at eye level to avoid tilting your chin too much.
Place all your screens an arm's length away.
Put on headphones during your conference calls instead of going closer to the speakers.
Set up a space reserved for work

When telecommuting, it can be tempting to settle down on your favorite couch. But, after a short time, you will find that it is not really comfortable! At some point you will miss working in an ergonomic space, like the one offered by your workplace.

Determine where you will sit and make it comfortable:

Sit on a cushion or pillow to raise yourself to the desired height.
Use books or a hard box as a footrest.
Roll a towel to support your lower back. The goal is to create a hollow between your chair and your back, just like your office chair does.
Vary your position

You can also improve your posture by changing your position regularly and moving around. Try different places around the house: for example, work on the kitchen counter while standing for a while. At the end of the day, you will have less muscle tension.

To do :

If you work while standing, elevate your laptop with a book or box to the correct height.
Make sure your elbows and wrists are aligned.
If you work seated, use a footrest to keep your knees and hips at the same height.
Not to do :

Lower your chin or put your neck forward when working on the kitchen counter.
Sit on a stool when working on the kitchen counter. Your back will have less support and your feet may hang overhead.
Get creative when you telecommute! Adjust your working environment with the accessories and supports you have on hand. If you take a few minutes to make it more ergonomic, you will benefit in the long run.

For more information, see the Ergonomics and temporary teleworking guide External link. Opens in a new window. Entrac.