Ditch the Desk and Dive into Domestic Delight

As someone who has spent more time at home than ever before, I’ve come to appreciate the comfort and convenience of a well-designed living space. But let’s be honest, working from our cozy couches and kitchen countertops has taken a toll on our bodies. The pandemic has forced us to set up remote offices in the most unlikely of places, and it’s wreaking havoc on our backs, necks, forearms, and eyes.

After the initial “yay, I get to work from home” honeymoon phase wore off, many of us found that our work and social hours on digital platforms had expanded, leaving us moving less and less. Those dining room chairs that seemed so charming at first quickly became the bane of our existence, and the unstructured surfaces of sofas and beds fostered poor posture, leading to aches and pains in just about every nook and cranny.

The Ergonomic Awakening

According to Arlette Loeser, the director of ergonomics and injury prevention at Mount Sinai Selikoff Centers for Occupational Health in New York City, the pandemic-induced shift to remote work has taken a toll on our bodies. “After the honeymoon phase wore off, the ‘yay I get to work from home’ realization, work and social hours on digital platforms expanded, and people started moving less,” she explains.

Loeser’s words really hit home for me. I remember the initial excitement of setting up my cozy home office, only to find myself hunched over my laptop for hours on end, constantly reaching for my phone during breaks. It didn’t take long for the aches and pains to set in, and I knew I had to make some changes.

Sitting Pretty: The Art of Ergonomic Optimization

One of the first things I learned was the importance of a decent office chair with proper lower back support. As Loeser points out, “It won’t cost you much to invest in a decent office chair with lower back support.” And you know what they say, “Mom was right – posture is important too.”

So, I stopped myself from leaning in towards the monitor and made a conscious effort to sit all the way back in my chair. And the best part? My chair has wheels, so I can easily position myself for added comfort. Loeser even shared a genius hack – using a roll of paper towels tied to the back of the chair to provide low back support. Genius, I tell you!

The Feet-Friendly Factor

Speaking of chairs, Loeser also emphasized the importance of having your feet flat on the floor. As a vertically challenged individual, I had to get creative with a small step-stool to make sure my feet were properly supported. And let me tell you, it made a world of difference in terms of reducing strain on my lower body.

Keyboard Confidential: Typing with Ease

Another crucial element of my ergonomic makeover was addressing my keyboard and mouse situation. Loeser recommends keeping them at or slightly below elbow level, which meant adjusting my chair height accordingly. And let’s not forget about those ergonomic keyboards that are designed to fit the natural angle of our wrists – a game-changer for reducing strain!

Screen Time Savvy

Of course, no ergonomic discussion would be complete without addressing the elephant in the room: our trusty computer screens. Arlette Loeser and the experts at EWI Works both emphasize the importance of proper screen positioning and lighting to prevent eye strain.

Loeser advises keeping the monitor at eye level and ensuring it can tilt left and right, as well as swivel up and down, to find the most comfortable angle. A larger screen, ideally 24 inches or bigger, is also ideal to reduce squinting and the need to increase font size.

The team at EWI Works takes it a step further, highlighting the importance of lighting and screen features that mitigate eye strain. They recommend keeping your desk perpendicular to windows to avoid glare, and looking for monitors with reduced blue light emissions and display flicker to combat Computer Vision Syndrome.

Breaking Free from the Grind

As important as all these ergonomic adjustments are, Loeser reminds us that taking regular breaks is just as crucial. “Even if you’re super busy – especially if you’re super busy – get up to get a drink of water, stretch, and do some minor neck, back, and arm exercises,” she advises.

I’ve been making a conscious effort to heed this advice, setting reminders on my phone to stand up, stretch, and give my eyes a much-needed break from the screen. And let me tell you, those little breaks have made a world of difference in how I feel throughout the day.

Accessorize for Comfort

No ergonomic transformation is complete without the right accessories. Loeser suggests investing in a hands-free headset or wireless earbuds to avoid the dreaded “phone-between-the-neck-and-ear” posture. And when it comes to mice, she recommends looking for ergonomic options like the Logitech MX Vertical, which allows for a more natural “handshake” grip.

The Ergonomic Ecosystem

Ultimately, Loeser emphasizes that a good ergonomic makeover is a blend of properly positioned computer components and the implementation of healthy work behaviors. “This includes moving, taking natural breaks, breathing deeply, nourishing the body with snacks and meals, and challenging isolation by getting outdoors for short walks,” she explains.

It’s a holistic approach that recognizes the importance of both the physical and mental well-being of remote workers. And as someone who has embraced this ergonomic ecosystem, I can attest to the transformative power it has had on my daily life.

So, if you’re like me and have been struggling with the physical and mental demands of remote work, I encourage you to take a deep dive into the world of ergonomics. Trust me, your body (and your Sofa Spectacular couch) will thank you.