Published on August 05, 2024

As remote work continues to be the norm for many, ensuring your home workspace is ergonomically sound is crucial to preventing injury and maintaining productivity. Lauren Yoshikawa, an experienced occupational therapist at Torrance Memorial Medical Center who specializes in ergonomics, shares valuable insights and practical tips to help remote workers set up their workspaces for optimal comfort and efficiency.

(For tips on how to be more efficient and stay connected to colleagues while working remotely, check out this blog from Indeed.com.)

Understanding Ergonomics

Ergonomics is the science of designing a workspace that fits the user's needs, minimizing discomfort and risk of injury. Poor ergonomics can lead to a range of issues, including neck and back strain, shoulder and wrist injuries, and tendonitis. According to Yoshikawa, many of these problems stem from repetitive motions and improper body mechanics.

Employees at Torrance Memorial can request a workspace assessment. Here is what Yoshikawa recommends to those she consults with.

  • Declutter Your Space: Excessive clutter can impede your workflow and contribute to poor posture. Ensure your workspace is tidy and organized.
  • Good Lighting: Proper lighting reduces eye strain and fatigue. Ensure your workspace is well-lit with natural or adequate artificial light.
  • Proximity of Tools: Keep frequently used items within easy reach to avoid excessive stretching or straining.

Posture is also very important.

  • Chair Setup: Sit all the way back in your chair with your shoulders and hips aligned. Your feet should be flat on the ground or on a footrest, preventing them from dangling.
  • Arm Position: Aim for approximately a 90-degree bend at your elbows. Avoid reaching out in front of you as it can lead to shoulder and neck pain.
  • Monitor Placement: The top of your screen should be at eye level and about two feet away. This prevents you from straining your neck by looking up or leaning forward.

Graphic by www.publichealthdegrees.org

Stretch breaks are key. Take breaks to stretch every hour. Set an alarm on your phone to remind you to get up and move.

Yoshikawa said something as simple as moving your printer to the other side of the room helps keep you active. Also, incorporate stretches for your forearms, wrists, and lower back.

“A lot of people got thrown into working from home rather quickly,” because of the pandemic, Yoshikawa said, and some are still trying to make modifications as they continue working remote. “Simple changes can make big impacts.”

As an occupational therapist, Yoshikawa is on her feet most of the day. But when she does have to sit at a workstation, she makes sure to take a few minutes to adjust the height of the chair and computer screen, knowing that just 30 minutes spent working uncomfortably every day can lead to problems down the road.

To fight visual fatigue, she said mind the 20-20-20 Rule: To combat eye strain, every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce visual fatigue and headaches.

Yoshikawa emphasizes that comfort is key to productivity. If your current setup isn't working for you, consider these adjustments:

  • Use a Headset: If you spend a lot of time on the phone, using a headset can prevent neck strain from cradling the phone between your ear and shoulder.
  • Adjust Your Equipment: Take the time to adjust your chair and computer setup, especially if you share your workspace with others. Even small changes can have a significant impact.
  • Activity Analysis: Pay attention to your specific workflow and identify repetitive motions. Modify your movements and setup to minimize strain.

By implementing these ergonomic tips, remote workers can create a healthier and more productive workspace. If you need personalized advice, consider consulting an ergonomics specialist who can help you analyze your workspace and make necessary adjustments.

For more information and resources, don't hesitate to reach out to the experts at Torrance Memorial.

 

Lauren Yoshikawa has been with Torrance Memorial Medical Center for seven years, starting as a student and returning as a dedicated occupational therapist. A graduate of California State University, Dominguez Hills, she is passionate about the dynamic nature of occupational therapy, which allows her to work with diverse age groups and specialize in ergonomics, inpatient care, and geriatrics. Her creative and client-centered approach ensures that each patient receives personalized care tailored to their unique needs.