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MCC Daily Tribune

Does Your At Home Workstation Consist of You, a Laptop and a Couch?

Does your at home workstation consist of you, a laptop and a couch? As comfortable as that may sound, keep in mind, working in bad postures for extended durations can result in wrist, shoulder, neck or back pain. It is important to set up your home workstation as best you can to maintain proper ergonomics and keep you free of pain.

Here are six simple changes you can make using things you already have in your home.

  1. Add a small pillow or rolled up towel to the back of your chair to provide lumbar support. Position it such that it provides support in the small of your back and does not make you lean forward.
  2. Place a cushion on your chair seat if your elbows are lower than the desktop. Many kitchen tables and desks are too high causing neck and shoulder pain. You are at the proper height when, with relaxed shoulders and arms hanging comfortably at your sides, your elbows are at keyboard height. (If your arms are not relaxed at your sides, move your chair closer to the desk and/or move the keyboard closer to the edge of the desk.)
  3. Place your feet on a small box, such as a shoebox, to bring your knees to the same height as your hips. When your knees are lower than your hips, it can cause stress to your low back.
  4. Place your monitor on books of appropriate thickness to raise your monitor to the correct height. The top of the screen should be at or just below eye level. Many people position their screens too high, resulting in neck pain. If you wear progressive lenses, your monitor screen should be low enough to allow you to focus on the screen without tipping your chin up (a position that frequently causes neck pain.)
  5. If you work on a laptop for extended periods on an ongoing basis and have an external keyboard at home, connect it to your laptop. This will allow you to raise the monitor to the correct height. Simply place the laptop on stacked books to position the top of the screen at or just below eye level.
  6. Most importantly, switch it up! When it comes to workstation ergonomics, one of the most crucial things to remember is: Do not sit for long uninterrupted periods. Stand up whenever you can, such as during a phone conversation. Set your phone alarm to go off every 30 minutes to remind you to take a 2-3 minute break. Stand up, stretch your back, and walk... or better yet, bust a few dance moves! Why not, no one except your dog will see you boogying!

Sharon Marini
Environmental Health & Safety
05/06/2020