Avoid Fatigue With These Home Office Ergonomic Tips

Author: Gina Cunsolo

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Whether you work from home or are back at the office, it’s important to be comfortable and to adopt healthy habits when sitting for hours at a time. We’ve put together a list of ergonomic tips on how to make your workspace the best it can be for your posture and health.

Ergonomic Tips for Computer Users: Position Equipment Properly

Whether you're working or just casually browsing at your desk, these ergonomic home office tips can help you be more comfortable and avoid repetitive-use injuries. Setting up your computer in your office or home office should provide a comfortable workspace that encourages good posture and lets you change position easily. 

Ergonomic tips for computer users include:

  • Placing the monitor correctly: Set up your monitor so the top quarter of the screen is at eye level. This allows you to hold your neck at the proper angle while using the computer.

  • Using a speaker phone: Whenever you can, use a speaker phone instead of a phone receiver. When talking on your cell phone, avoid holding the phone to your ear. When you hold the phone, never succumb to the temptation to free up both hands by cocking your head to the side to hold the receiver or cellphone in place. 

  • Keeping wrists elevated: Keep your computer keyboard at the edge of your desk so your hands remain elevated, and your wrists don’t rest on any part of the keyboard or the table or desk. 

  • Situating equipment conveniently: Place your computer mouse next to your keyboard. You should not need to reach forward for any piece of equipment. 

  • Locating printer appropriately: Place your printer where you can pick up a print without needing to bend at your desk. It’s OK if you need to get up and walk over to the printer. If you place it on your desk, put it in a spot that you can reach without bending or stretching. 

  • Staying upright: While using your computer, avoid sitting on the couch or lying in bed. Leave the reclining position for relaxing.

Desk Ergonomics Tips: Have the Right Desk

You need a desk that embodies these desk ergonomics tips by providing the right height and organization areas. Here are some guidelines to help you choose the appropriate desk design and height.

First, choose the right height of desk for your work. Many office desks have two drawers on the side to store files. Your chair should elevate you slightly higher than the middle drawer shelf. This results in your elbows matching the height of the desk.

If you have many computer peripherals, pick a desk with a credenza. This provides you with ergonomically designed cubby holes for each item. Set up the desk so that the items you need the most often sit closest to you. This means you won’t have to reach for them or assume a quirky position to grab them.

Finally, choose a chair with an ergonomic design made for office work. These typically offer lumbar support and a posture-encouraging shape that keeps you from slouching. Slouching hurts your back and your wrists. yamaha-uc-working-from-home.jpg

Ergonomic Tips for Working From Home: Use Mobile Device Enhancements

Many individuals now work from their mobile devices, such as their cellphones or tablets. This may mean that they use an on-screen keyboard. Physical therapists and ergonomic designers discourage this because improper wrist positioning can harm your arms, especially your shoulders.

Instead of trying to two-thumb type on your cellphone or tablet, purchase a Bluetooth keyboard and learn to touch type sitting in a proper position. Most tablets now come in a sleeve that allows the user to prop them up at an angle similar to a computer screen. To observe your mobile phone screen while typing, purchase a cellphone stand. These let you adjust the height of the screen and leave the device plugged in to charge while you work.

Audio Ergonomics Tips: Have the Right Equipment

From the classroom to the boardroom, sound quality has a huge impact on the effectiveness of communication. Straining to hear a phone call or Zoom meeting causes a different type of strain, but it still causes unneeded stress during the workday. Yamaha has over 130 years of experience producing high-quality audio equipment. They have applied that expertise to a full line of video conference equipment including phones, microphones, and speakers.

Yamaha YVC-200.pngOur most popular work from home products are the YVC-200 Portable Speaker Phone and YVC-330 Speakerphone with SoundCap.

These highly portable USB microphones are the perfect form factor for your home office, or for when you want to change things up and take your seup to the couch or kitchen table. These speakerphones not only produce clear audio, but eliminate background noise when you speak, removing sounds for children, pets, outside construction, and other sounds that would otherwise interfere with your video call.

Office or Home Ergonomics Tips: Get Moving!

This last set of home ergonomics tips can be used anywhere. You need to take time to move. You can take a couple of minutes each hour to walk around the house or outdoors. Make a cup of coffee or tea, or grab a bottle of water. Stretch in a good way with posture-enhancing exercises that loosen your muscles. You can include a device like the Theragun to help with this.

Healthier Working Habits

When you don’t use an ergonomic setup, your body must work harder instead of feeling comfortable. Whether you apply these home ergonomics tips to an outside office or inside your home, sticking to them can help you enjoy your workday more and alleviate that tired-out feeling you may experience in the early afternoon.

Discover more healthy habits in our guide to maintaining productivity when working from home.