Since hybrid and remote working became the normality for many people over lockdown, our workstations have become less formal. Some of us are still using the dining room table or whichever table is free at the local coffee shop! With the cost of living rising and less of us making lengthy commutes to the office - it’s time to start looking after our bodies. 

Creating an ergonomic workstation doesn’t have to break the bank. Even if you can’t spare the money or space for a height adjustable desk or a fully supportive office chair, a few accessories or even the correct positioning of the equipment you already have can make a huge difference. 

This guide will feature useful tips for working on the move, product recommendations and direction on how to set your work space up. 

Creating an ergonomic home office

With more of us working from home for at least a couple of days a week, ensuring we have a good workstation will reduce and prevent the risk of injury. If you are lucky enough to have dedicated space for a home office, and spend enough time working at home to justify investing in good equipment, we recommend the following:

A height adjustable desk - This will enable you to sit or stand so you can work at the optimum height for you to have good posture. This particular desk is compact enough to fit in tighter spaces like a small home office and comes in a range of colours to suit your tastes. 

An ergonomic chair - Recommending a chair depends on the user and with this being your home office, chances of you having to share the space are slim! This means you can invest more into a chair that you know will work for you and offer the support you need. The products in our ergonomics range offer bespoke support for a variety of different posture types, and are all fully adjustable to the individual. So if you are taller, you may want to opt for a chair with a headrest to provide additional support for your neck. 

Accessories - This is where you can really drill down to your personal needs. 

If you suffer from migraines, this could be due to the glare from an overly bright monitor. Investing in a screen to reduce glare could be beneficial. 

For those of us that suffer from lower back pain, a footrest may provide more support, encourage improved circulation and reduce fatigue throughout our working day. 

A monitor stand will allow you to achieve the optimal eye height for your computer, ensuring it remains in line of vision and reduces the strain on your neck and shoulders. 

The gel mouse mat and wrist support reduces strain and will help to prevent carpal tunnel syndrome. 

Setting up your workstation

Now that you have an understanding of the ways you can personalise your space and equipment to suit your needs, let’s focus on how to set your space up in the optimal way for you. Sometimes you will find yourself using equipment that isn’t easily adjustable so we will also cover ergonomics on the go for those coffee shop work stints. 

You will want to ensure that your chair has adequate support. If your chair has lumbar support, ensure it is set up to support the natural curve of your spine and that your hips reach the back of your chair. Armrests are ideal too as they provide support to your shoulders and upper body. The correct ergonomic chair height can be achieved if your knees are bent at 90 degrees and parallel to the hips. Your thighs should be parallel to the floor, with both your feet flat on the floor.

Your desk is the right height if your legs sit comfortably under the desk when you are sitting with your feet flat on the floor. You should have enough space to cross your legs too. If needed, use a footrest for extra support. The angle between your forearm and upper arm should be between 90 degrees and 110 degrees. This will ensure you are set up in the best position for a comfortable work session.

If you don’t have a chair with lumbar support, you can place a cushion behind your back to provide support. Additionally, if you are working in a cafe, try to work at a table or workbench that allows you to pull the chair under it so you’re not hunched over. Avoid the low coffee tables that are the same height as your chair and avoid sitting on the sofa or arm chairs. 

Ensure your equipment is set up correctly 

Your space should be clean and clutter free to help you avoid reaching over clutter. Having your monitor set up to your line of vision will reduce headaches and strains on your neck. It should be placed directly in front of you so that you don’t need to twist your neck and back into positions that could cause strain. Ideally the monitor should be arms length away from you so that you are not too close, preventing headaches and eye strain. 

Laptops have become popular due to their convenience - especially in our on the go world. However, if you spend a lot of time working at your laptop, this can lead to back and neck ache over time. For a long-term setup, consider mounting your laptop on a laptop riser and using an external keyboard and mouse. Alternatively, place your laptop on stable objects such as some books to raise the laptop height.

Ensure your keyboard and mouse are easily reachable so you don’t have to stretch. The mouse should be positioned so that it keeps your arms at or below a 90-degree angle. You should keep your wrists in a neutral position, rather than bent up or down. Your keyboard should be placed just below the elbow level and it should be flat on your desk or gently sloping away from you.

If you are unsure that your workspace meets the correct requirements, book in with one of our team for a DSE assessment.