Dr. D’s Tips for Working from Home:

Creating a Comfortable, Productive Workspace

As more people continue to work from home, many are discovering that their makeshift workspaces—whether it’s the kitchen table, a counter, or the couch—often lead to discomfort and pain. Neck and back pain are common complaints, along with a noticeable decline in productivity and focus.

The good news is, simple adjustments to your home office setup can make a huge difference in how you feel and how much work you get done. Whether you’re using a dedicated office or just a corner of your living room, small ergonomic changes can help you avoid discomfort and stay productive throughout the day.

As a chiropractor and ergonomic consultant, I’m passionate about helping individuals improve their well-being through better workspace setups. Below are my top ergonomic tips to create a more comfortable and productive workspace at home.

Common Problems with Home Workspaces

Many people unknowingly create poor ergonomic conditions in their home workspaces, which can lead to physical discomfort and decreased productivity. Here are some of the most common problems:

• Improper Seating: Sitting in a chair that doesn’t provide proper support or is positioned incorrectly can lead to back and neck pain.
• Lack of Desk or Table Height Adjustment: Not having the right desk height can cause strain on the wrists, arms, and shoulders, often leading to repetitive stress injuries.
• Poor Monitor Positioning: If your monitor is too high, low, or too close, it can cause neck strain and eye discomfort.
• Inadequate Lighting: Poor lighting can result in eye strain, headaches, and fatigue, particularly when working on a computer for long hours.
• Long Periods of Inactivity: Sitting for extended periods without breaks leads to poor circulation, back pain, and other musculoskeletal issues.
• Uncomfortable or Inappropriate Tools: Using equipment that’s not suited to your body, such as a mismatched keyboard or mouse, can lead to discomfort and strain.

By addressing these issues and optimizing your home workspace, you can greatly improve your comfort and productivity.

Dr. D’s Tips for a Healthier, More Comfortable Workspace at Home

Sit Correctly

1. Adjust Your Chair Height

Raise or lower the seat so your thighs are parallel to the floor, with your feet flat on the ground (or on a footrest if necessary). This helps maintain proper posture and reduces strain on your legs and lower back.

2. Seat Pan Depth

Adjust the seat pan depth so there’s two inches of clearance between the back of your knees and the front edge of the seat. This prevents unnecessary pressure on your legs and encourages proper circulation.

3. Backrest Height

Adjust the backrest to comfortably fit the small of your back. This provides the necessary lumbar support to prevent lower back discomfort, especially when sitting for long periods.

4. Recline Support

Adjust the recline tension of your chair (if applicable) to support varying degrees of recline throughout the day. Avoid using recline locks, which prevent your chair from moving and can restrict comfort.

5. Relax in Your Chair

Lean back and let your backrest support your upper body. This will allow your spine to remain aligned and reduce strain on your muscles.

Type Smart

6. Keyboard Height

Keep your wrists straight while typing. Be sure to rest your palms, not your wrists, on a
palm support to minimize strain.

Mouse Movement

7. Mouse Placement

Keep your mouse close to the keyboard. Avoid resting your wrist on the desk while using the mouse. Instead, move the heel of your palm over the mousing surface, using your entire arm for better control. Consider a vertical mouse.

Monitor Setup

8. Monitor Position

Position your monitor at least an arm’s length away, with the top line of text at or just below eye level. Tilt the monitor slightly away from you so that your line of sight is perpendicular to the screen. This helps prevent neck strain and encourages good posture.

9. Proper Lighting

Position a task light to the side opposite your writing hand. Shine it on paper documents but keep it away from the computer monitor to reduce glare and eye strain.

10. Align Your Workspace

Align the monitor and spacebar with the midline of your body to ensure symmetrical posture.

Rest & Recover

11. Take Frequent Breaks

Make it a habit to take two or three 30- to 60-second breaks each hour. Use these breaks to stand up, stretch, and give your muscles a chance to recover from repetitive stress. This simple practice can dramatically improve circulation, reduce discomfort, and prevent long-term injury

Dr. Diamond’s Insightful Interviews:

1. The Very Best Standing-Desk Mats To complete your ergonomic WFH setup.

2. ‘Tech neck is the real deal.’ Why pain is on the rise from looking down at laptops and phones — and what to do about it.

3. What is your fascia? And why wellness is connected to the body’s underappreciated connective tissue.

How Sit2stand Can Help

If you’re experiencing discomfort or want to optimize your home office for better health and productivity, Sit2stand Consulting offers personalized ergonomic evaluations and solutions.

From workstation assessments to ergonomic product recommendations, we can help you create a healthier, more comfortable workspace that supports your well-being.

Working from Home Tips Diamond Chiropractic | (617) 262-2225