After years of hunched over my desk, I started to suffer from the pain caused by a poorly set up workspace.
A hard chair, a desk that's too high for my height, and a cramped laptop keyboard are all causing literal pain in my neck (shoulders, back, and elsewhere). After speaking with ergonomics experts, we found that ergonomic workstations, or workstations that support the body in a neutral position, reduce the risk of discomfort and pain caused to the body by these stressors. I found out that it can be done.
This means that the neck is not distorted or bent forward or backward, the arms are not raised or extended to the sides of the body, the wrists or hands are not bent upward or sideways, and the spine is not twisted. It means that. . Ergonomic workstations allow you to sit comfortably in front of your computer for long periods of time. (But don't forget to take a break and move your body every hour.)
Here's how to set up the perfect workspace for you, based on advice from ergonomics experts and what we've learned from years of testing home office furniture and gear.
Ergonomic workstation setup
Illustration: Dana Davis
Comfortable chair that supports your spine
Photo: Kyle Fitzgerald
This is one of the most adjustable chairs out there, allowing anyone to sit comfortably regardless of their height or build. And it's built to last.
Please sit at your desk. With your back pressed against the back of the chair, notice if your lower back and mid-back feel cushioned or if there is a gap between your spine and the chair. The best office chairs support the natural “S” curve of your back. Sitting on a poorly designed chair feels like sitting on a log against a solid wall. Cornell University ergonomics professor Alan Hedge said if your lower back isn't supported by the chair, you need lumbar support.
If you spend many hours at your desk every day, it's worth investing in a good office chair with lumbar support. We've been recommending the Steelcase Gesture for years because it's highly adjustable to fit a variety of body types and sizes, with super comfortable cushioning and adjustable lumbar support. You may find these chairs at a deep discount at your local office liquidation store or Habitat for Humanity's ReStore.
If you don't want to invest in a new office chair at the moment, a lumbar support pillow and seat cushion can turn even the most basic, unpadded chair into one that you can comfortably sit in for several hours. Lumbar support pillows are especially helpful in making the chair more form-fitting, allowing you to sit correctly with your back against the backrest (good) rather than slouching or sitting on the edge of the seat (bad) . .
A desk set at an appropriate height for using a keyboard
Photo: Michael Murtaugh
This is the most customizable desk we've ever tested, accommodating a wide range of heights (people between 5'4 and 7').
Ideally, when you type at your desk, your arms and wrists should be in their natural position, either parallel to the floor or slanted toward your knees to reduce strain. However, typical desk heights range from 28 to 30 inches, making them suitable for people approximately 5 feet 10 inches tall or taller. But for someone shorter than that (the average adult), this desk height isn't ideal for keeping your arms parallel to the ground.
There are several solutions for this. To lower the keyboard position, install a keyboard tray under your desk or raise your chair so your wrists are over the keyboard. If you raise your chair, make sure you can keep your feet flat on the floor. If not, you will need a footrest that provides adequate support for your legs and feet.
There are so many moving parts that it's difficult to get a good ergonomic setup. Cornell University's Ergonomics Web states that it is impossible to set the workspace (including desk, chair, and monitor) at the optimal height for all his five major office tasks. Typing, mousing, writing, reading documents, and viewing screens all require different workspace heights. . Height-adjustable standing desks allow you to raise or lower the desk height in 0.5-inch increments for the best fit and make it easy to switch between sitting and standing at regular intervals throughout the day.
ergonomic external keyboard
Photo: Michael Murtaugh
This mechanical keyboard is comfortable and meets our ergonomic standards. It's fully split, has a flat slope, can be pitched, has no number pad, and can be programmed for further customization.
Here's another exercise. Place your hand on the keyboard with the intention of typing. Next, place your arms at your sides, shoulder-width apart. This will reduce the strain on your shoulders, making you feel better and more relaxed. Unfortunately, most keyboards aren't designed for this position, forcing your hands inward and causing your shoulders to round.
The most adjustable ergonomic keyboards are fully split keyboards like the Kinesis Freestyle Edge RGB. Space each half of the keyboard so you can relax your shoulders with your hands shoulder-width apart.
Typing on a split keyboard takes some time to learn. So you can also choose a partially split keyboard like the Microsoft Sculpt Ergonomic Keyboard, or at least a keyboard without a number pad like the Varmilo VA87M, which is my favorite mechanical keyboard. Keyboards without a numeric keypad (also known as “numeric keypads'') keep your mouse nearby, reducing the stress of frequently reaching your arms.
Also, an ergonomic keyboard is one that has either a low, flat profile or a forward slope (with the space bar higher than the top row of keys) to keep your wrists in a neutral position. is.
Peter Kier, professor of kinesiology at McMaster University in Ontario, says, “If your computer has legs that pop out near the edge, don't use it. It has an extension of
Mouse that fits your hand
Photo: Michael Murtaugh
This mouse is comfortable for a wide range of hand sizes and features six programmable buttons and long battery life.
Repetitive motions on a laptop touchpad or standard mouse can put stress on the muscles in your fingers and wrists, just as repetitive typing can cause fatigue and pain.
At the very least, most people should look for a mouse that's easy to grip and smooth to operate. We found the Logitech M720 Triathlon Multi-Device Wireless Mouse to be a great wireless mouse for different hand sizes and different types of grips.
If using a mouse causes wrist pain or fatigue, consider another type of input device that reduces fine wrist movements, such as a graphics tablet or a stylus with a trackball. Both are useful because they keep your hands in a neutral position if your shoulders or wrists are strained.
Display is set at a comfortable height within reach
Photo: Michael Murtaugh
This stand is made from anodized aluminum, making it extremely sturdy and stylish. It's also the easiest to adjust out of all the laptop stands we tested.
To protect your eyes from strain and fatigue, make sure you can clearly see what you see on your monitor or laptop screen without having to stretch or bend your neck. Position the display so that your eyes are at the top of the monitor or 1 to 2 inches below it, about an arm's length away.
Anything flat and wide, such as a stack of books, can lift your laptop or monitor if needed. However, for more sturdiness and more control over your display height, consider a laptop stand like the Rain Design iLevel 2 or a monitor arm like the Herman Miller Jarvis Single Monitor Arm. Both are highly adjustable.
good lighting
This simple desk lamp uses an LED bulb instead of a built-in LED, making it the most flexible model that allows you to place the light where you need it.
Ergonomics experts recommend using proper lighting to reduce eye strain and avoid bending your neck at unnatural angles.
Ideally, your workspace should have plenty of natural light, as it can reduce eye strain while increasing your energy and sense of well-being. Sunlight and access to outdoor views both give your eyes a chance to relax and recover from the strain of staring at a monitor all day.
If your home office doesn't have a window, or if you work late or on a cloudy day, combine overhead and task lighting to achieve the perfect balance to help you focus. .
Things that help reduce stress at work
Add relaxing items to your workspace.Photo: Michael Murtaugh
Stress and anxiety of any kind can make your muscles tense. This can make your job more difficult and even more stressful. So, incorporate relaxing things into your workspace. These items may include:
The most important thing is to experiment with your setup. Try raising and lowering your monitor, adjusting your chair, and sitting and standing repeatedly. Then, after at least 30 minutes, check how your body feels and keep tweaking until your workspace is at that Goldilocks level of “just right.”
This article was edited by Ben Keough and Erica Ogg.