A stiff neck, weary eyes, and tight shoulders—these discomforts are all too well-known to those who have ever hunched over their workspace, gazing at the dim glow of a monitor.
Paying this price stems from our inactive office work, an issue that workplaces have been addressing over several years through enhanced facilities and environments. However, this challenge has grown larger outside the workplace confines and into our homes.
The latest data from the Australian Bureau of Statistics shows that 36 per cent of working Australians worked some part of their job from home, the equivalent of 5.2 million people setting up their up computer wherever they can.
It could be at the kitchen table once the breakfast dishes have been removed, amid the playthings on a tiny desk in your kid's bedroom, or – should you be fortunate enough – in a separate room that you've converted into a personal workspace.
How do you go about setting things up correctly for working from home? Jordan Lees, who works as a workplace physiotherapist, has encountered all sorts of desk, chair, and screen setups imaginable.
As the head of The Ergonomic Physio in Melbourne, he has carried out over 7500 workplace evaluations both in offices and at home. Even though you may not be able to choose where you work from home, there are various steps you can take to enhance your remote working environment.
Each person's circumstances are distinct, much like their individual bodies; however, implementing certain minor adjustments to your workspace setup could significantly enhance your working experience.
The initial suggestion is to modify all that you can. "The primary issue I encounter in home offices pertains to the desk height," according to Lees. Standard office desks typically stand at around 72 cm tall; however, numerous home setups, such as dining tables, often measure between 80 to 85 cm, which tends to be excessively elevated for comfortable long-term use.
Lee, standing at 179 cm, sets his desk height to 70 cm. Ideally, one would install a adjustable-height office desk in their home to accommodate varying needs, but this isn’t always feasible.
A method to address this issue is through your seating choice. Should you possess an adjustable chair, utilize both its height settings along with a supplementary footrest—or perhaps simply a shoebox—to customize it accordingly. Ensure there’s adequate lumbar support, such as from a cushion, and position yourself so your elbows form approximately a ninety-degree angle during typing sessions.
Lee prefers positioning individuals with a gentle backward tilt of about five to ten degrees. "When you're tilted back just a bit, you can't slump forwards; thus, you won't end up hunching," he explains. Incorporate an external keyboard and mouse to ensure that the top edge of your screen aligns with or sits marginally beneath your eye level, which will make things much cozier for you.
It's useful at this stage to grasp that just two factors could lead to you experiencing symptoms due to your workspace setup: the configuration of your gear and the duration of time you spend there.
"My view is that the time spent at your workstations is just as crucial, if not more so, than how the setup appears or feels," according to Lees.
He suggests determining your 'postural threshold.' This refers to the duration for which you can remain in one posture, whether seated or standing, before feeling the urge to shift positions.
To do this, pay attention to the initial moment when you begin experiencing any signs of discomfort or strain during work, such as "my bottom is starting to feel uncomfortable from sitting too much," he suggests. After identifying your personal limit based on your setup, you should stand up once you hit around 75 percent of that duration.
For instance, if you can work comfortably from home without feeling discomfort in your neck for about an hour, that duration marks your postural threshold. As such, it would be advisable to shift positions every 45 minutes, which equates to three-quarters of your maximum comfortable time frame.
Finally, keep in mind that telecommuting provides benefits that numerous workplaces lack, such as the tempting comfort of your couch in the living area, which eagerly awaits your presence.
Lees suggests that it can be acceptable to use a laptop on your lap while seated on the couch sometimes – as long as it doesn’t cause discomfort. Simply stay aware of your posture limit in this setup and appreciate one of the top perks of working from home.
There are 5.2 million Aussies now working remotely, each with their own distinct approach. Just like our individual physiques, everyone's circumstances vary uniquely; however, implementing even minor adjustments to your workspace could significantly enhance your productivity and comfort during these times.
Tim Duggan is the writer of W ork Reverse: The Innovative Technique for Working More Efficiently and Living Better He pens a periodic newsletter as well. timduggan.substack.com
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