Working from home may easily lead to a compromise in the ergonomic setup of our work space, which can have a detrimental effect on your health and productivity. What is ergonomics in the workplace? In a nutshell, your home office setup must include a correctly adjusted ergonomic chair, desk and computer monitor. Here is a simple 3-step guide.
How to correctly adjust the height of your OFFICE CHAIR, DESK and MONITOR
1. Setup your Home Office Chair
FACT: Your chair and it’s setup is the single most important component of your home office.
Now, and only now, move the chair towards the desk.
2. How to setup your Desk in your Home Office
Once you have set up your chair correctly, your desk or table is the next component in your home office that needs attention. Adjust the height of the desk to approximately the height of your elbows.
- The top of the armrests should be inline with the surface of the desk. In other words, just like your forearms were resting comfortably on the arm pads, they should now rest comfortably on the desk with your elbows bent at about 900.
- If your elbows are bent at an angle much greater than 900, the desk is too low. RAISE THE HEIGHT OF THE DESK.
Do not lower the chair height because you will then sit with your knees above the level of your hips which will increase the pressure in the lumbar discs and quickly result in back pain. Furthermore, you will automatically hunch your back resulting in shoulder and neck pain. This is VERY IMPORTANT. If the desk is not height adjustable, use blocks of wood, old books, reams of paper etc, to raise the height of the desk. Alternatively,
- If your elbows are bent at an angle much less than 900, the desk is too high. Lower the height of the desk. If the desk is not height adjustable, then RAISE THE HEIGHT OF THE CHAIR. This means that your feet will no longer be flat on the floor, so use a FOOTREST to support your feet. DO NOT let your feet dangle in the air.
- If you need to sit closer to the desk and only use the desk to support your forearms, lower the armrests so that they are under the desk when you work. Alternatively slide the arm pads backwards to allow you to sit closer to the desk.
The final step for a perfect home office setup is to adjust the position of your monitor.
3. Now adjust your monitor for that perfect home office setup
Your home office setup can improve comfort in your daily working life….provided you have the right equipment and it’s setup correctly!