According to a recent study by Stanford University,”42 percent of the U.S. labor force now works from home full-time” because of the COVID-19 pandemic. For many new at-home employees, working from home meant plopping your laptop on the kitchen counter or sitting on your plush sofa to work.

A make-shift office was all you had to get through this temporary working arrangement. However, as the weeks turned into months, you are most likely starting to figure out that your temp office is not so great for your back and other parts of your body.

Why Are Ergonomics So Important When Crafting?

Most people know that ergonomics has to do with the”comfort” of different things, but there’s more to the concept than how an object feels and looks. Ergonomics has a direct effect on your physical and emotional wellbeing.

“Ergonomic means your setup supports your body correctly,” says Jamie Gold, a Mayo Clinic Certified Wellness Coach, and author. “This may lead to fewer neck and back pains, headaches, less eye strain, and less risk of repetitive stress injury,” she says. “Any one or more of these from a non-ergonomic setup can cause a work slowdown or the necessity to take time off.”

An ergonomic office space will keep you comfortable and help increase productivity and total well-being. “When we consider ergonomics, we often relegate our thoughts to comfortable seating, appropriate desk size, screen height, and can get as granular as the type of mouse or keyboard you use,” says Sherri Monte, a Seattle-based interior designer, home organizer, and educator. “While these things are important, what’s missing in the interaction or ergonomics of our workstation is our wellbeing,” Monte says.

When you are comfortable and your body is properly aligned, you are happier. And, a happy employee is more productive. Having an ergonomic workspace benefits you and your company. The good news is that making an ergonomic home office isn’t time consuming or expensive. Gold and Monte share some of their practical strategies on the best way to transform your home office into a comfortable and stylish space.

Declutter Your Workspace

Decluttering always appears the first step in many makeovers. Beginning with a blank slate makes the job faster and easier. Clutter affects productivity. Researchers at the Princeton University Neuroscience Institute found that clutter/messes can drain our cognitive resources and reduce the ability to concentrate.

Monte says that decluttering and organizing your space makes it functional, inspiring, and magnificent. “Start by removing the surplus and categorize each zone for exactly what you need,” suggests Monte,”this lets you understand everything you’ve got on your office space so you can clearly make decisions on what to keep versus what you’d like to get rid of.”

It’s ideal to begin with your desk. Monte suggests determining what you typically use while working at your desk. Make those items easily accessible and eliminate the rest. “You do not want it to feel overloaded with so many office supplies or decorative tchotchkes you can not actually do the job,” says Monte.

Focus on Posture

We’ve all heard that classic advice to”stand up straight.” But, what does this have to do with working at home? Superior posture, whether it’s from standing or sitting, helps you center your weight correctly. Proper posture reduces your chance of injuries. Good posture should be practiced while standing or sitting. For proper posture, remember to maintain:

• Chin parallel to the floor
• shoulders even
• neutral spine
• buttocks even
• knees even
• body weight distributed evenly on both feet (when standing)
• thighs parallel and your knees bent to 90-degrees when sitting

Adjust Desk Height

Custom desks are one of the best ways to make sure you have a workspace that makes you happy and keeps you healthy. Do you sit or stand at your desk most of the time? Perhaps you do a mix of both. “When your office is tailor-made for you and customized to your workflow, you will notice an improved sense of satisfaction in the work you do,” says Monte. The suggested desk height for sitting is 25 to 27.5 inches, based upon your height. Your elbows and underarms should lie straight on the background and on the armrests of your chair with a 90- to 110-degree angle at the elbow.

If your desk is too low, Gold recommends using a desk riser. They’re an inexpensive way to position your keyboard and monitor at comfortable levels. If you choose to stand, the recommended height is 35 to 47 inches. According to a report released by Harvard Health Publishing,”standing, as opposed to sitting, may lower the possibility of shoulder and back pain.” Gold says if you are going to utilize a desk, use an anti-fatigue mat also. Anti-fatigue mats reduce discomfort to the feet, legs, and back while standing for extended periods.

Get the Correct Chair

“If you’ve got a history of lower back issues, the first thing you might want to do is make sure your desk chair supports your lower back,” suggests Gold,”and that you have room to stand and walk around at regular intervals to take some pressure off of it.” Your desk chair should prevent you from leaning and straining. When you sitall the way back in your chair so that your backside reaches the backrest–your back doesn’t need to be flush against the back of the chair. When there’s a gap between your back and the chair, you require lumbar support. Use a low-back or lumbar pillow to fill in that region. If your budget permits, upgrade to a comfy office chair that supports your back.

Improve Your Lighting

Your available light can have a significant impact on productivity, health, and preventing Computer Vision Syndrome (CVS), also called digital eye strain. Well-distributed, diffused light will reduce eye strain and glare on computer monitors. Also, proper lighting lets you see and perform your non-computer tasks better.

If your current workspace lacks good light, you can achieve appropriate lighting with desk lamps. Pick a lamp that offers clean, cool light that mimics daylight. Additionally, a lamp with an adjustable dimmer will permit you to customize your lighting in your desk.

“Permit as much natural light to filter in your office as possible,” suggests Monte,”working from home can sometimes feel a little bit isolating but something that always seems to improve your energy level is embracing the pure light.” Natural light has the power to make you more alert and energized–ideal for getting your work done.

Take Several Breaks

The human body was not designed to sit for long periods of time. “Get up from your desk at regular intervals and get a couple of minutes of actual movement in,” says Gold. Taking a number of breaks during the day will allow you to decompress your spine, stretch, and adjust your chair, if needed. Function in increments of 25 to 28 minutes, then take a five-minute break and walk around. Moving benefits both psychological and physical health. If you are looking for a more organized program to keep track of work time/breaks, consider using the Pomodoro technique.

Although some offices and businesses have reopened with security precautions in place, the work-from-home trend is expected to continue into the first quarter of 2021, says DesignInfusions. A Stanford study found that corporations are developing plans for more work-from-home options past the pandemic–your home office may be your new permanent office. Whether you’re working from home because pandemic or distant full-time, setting up an ergonomic home office will help keep you physically and mentally healthier and productive.