So, I was chatting with Jake the other day about something I’ve been really diving into lately: ergonomics at home. We were both working remotely, slouched (admittedly!) over our laptops, when it struck me – how much were our home setups really supporting our well-being? I mean, we all know about office ergonomics, but what about when your living room doubles as your workspace? It was a real eye opener for me, so i thought I would share it with you, so you can learn from my experience.
“Jake,” I said, taking a sip of my lukewarm coffee, “are you, like, physically comfortable right now? Or are you slowly morphing into the Leaning Tower of Pisa?”
He chuckled, then grimaced. “Okay, point taken. My lower back is not exactly singing praises right now. But what can you do? We’re not all blessed with fancy home offices.”
And that’s exactly where our conversation started. We realised it wasn’t about having a huge, dedicated space, but about consciously designing the space we do have to support better posture and reduce strain. First off, the humble chair. Jake admitted he was using a dining chair, which, while stylish, wasn’t doing him any favours. I suggested considering an adjustable office chair, even a second-hand one. The key is lumbar support – that curve in the lower back that keeps your spine happy. Failing that, even a rolled-up towel placed behind your lower back can make a surprising difference. Honestly, it’s transformative.
Then we moved onto desks. Or, rather, makeshift desks. I confessed to sometimes working from the sofa (guilty!). The problem, of course, is height. If your desk is too low, you’re hunching. Too high, and your shoulders are tense. The ideal is your elbows at roughly 90 degrees when typing. Jake mentioned he’d seen those adjustable standing desks. They’re definitely an investment, I agreed, but even simple things like using books to raise your laptop screen, or investing in a separate keyboard and mouse, can create a more ergonomic setup on a regular desk. It all boils down to adjusting everything to you.
Next on the agenda: movement. I’m terrible at remembering to get up and move, especially when I’m really focused. So, I’ve set a timer on my phone to remind me every 30 minutes. Jake said he does the same. Even just a quick stretch, a walk around the room, or some shoulder rolls can prevent that stiff, achy feeling that creeps in after hours of sitting. I suggested incorporating movement breaks into his schedule – maybe doing a few yoga poses between meetings, or walking around while he’s on a call. You’d be amazed how easy it is to get a few steps in without even leaving the house. Think of it as micro-exercise!
We also talked about how different areas of the home can be designed to actively promote better posture. For example, if you read a lot, creating a cosy reading nook with an armchair that supports your back and neck can be a game-changer. A footrest can also help maintain good posture while seated. I mentioned that i am looking into adding an orangerie to my house so that I can have a specific yoga room, it will be light and airy, so great for mental wellbeing and I can look into my garden at the same time!
Lighting is often overlooked, but it’s crucial for preventing eye strain and headaches. Natural light is best, so try to position your workspace near a window. If that’s not possible, use a good quality desk lamp with adjustable brightness. Avoid glare on your screen by adjusting the angle of your monitor and using anti-glare filters. We all suffer from eye strain, so this is a really useful tip that often gets neglected.
Finally, we discussed how to make these changes sustainable. I’ve always had a problem in this area. Jake suggested starting small and focusing on one or two things at a time. For example, he’s started by adjusting his chair and setting movement reminders. Once he’s got those habits down, he’ll move on to the next step. It’s all about making gradual changes that you can stick with in the long run. Remember that it is not a race and that small changes will add up to big differences over time.
So, to recap, creating an ergonomic home workspace doesn’t require a huge budget or a complete overhaul of your home. It’s about understanding your body’s needs and making small, conscious adjustments to your environment to support better posture, reduce strain, and promote overall well-being. Focus on improving your chair, desk height and lighting. Make sure you set reminders to get up and move about and focus on small changes, rather than big transformations. Start with one or two things at a time to make sure you can stick to these improvements in the long run. And remember, your home should be a place where you can work comfortably and feel good!
