Student 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.
- 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.
- 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.)
- 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.
- 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.)
- 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.
- 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!
Marini, Sharon
Environmental Health & Safety
05/06/2020