{"id":18908,"date":"2020-04-16T22:07:25","date_gmt":"2020-04-16T22:07:25","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=18908"},"modified":"2022-04-05T21:46:21","modified_gmt":"2022-04-05T21:46:21","slug":"ergonomist-work-from-home-tips","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/ergonomist-work-from-home-tips\/","title":{"rendered":"An Ergonomist Shares 9 Work-from-Home Tips"},"content":{"rendered":"So you\u2019re working from home, are you? Maybe you had a home office setup all ready to go, or maybe you threw one together in the middle of your dining room. The point: You\u2019re spending more time at your home office than ever before. So who better to get effective work-from-home tips from than an ergonomics expert?\n\nTo make sure your workspace is as comfortable as possible, we enlisted Audrey Mitchell, a UCLA ergonomist and founder of <a href=\"https:\/\/bloomergonomics.com\" target=\"_blank\" rel=\"noopener noreferrer\">Bloom Ergonomics<\/a>.\n<h2>First, what is ergonomics?<\/h2>\n\u201cErgonomics is about fitting the workspace or area to the individual person for the purpose of comfort and alignment,\u201d she explains.\n\nAccording to Audrey, there are some basic ergonomic adjustments you can make with everyday household items that will benefit everyone. \u201cIf you\u2019re struggling with productivity and focus, these simple work-from-home tips will immediately reduce strain on your body and optimize your work performance.\u201d\n<h2>9 Work-from-Home Tips from an Ergonomist<\/h2>\n<h3>1. Create Lower Back Support<\/h3>\nIf you\u2019re prone to hunch over your desk and you feel like your posture is shot, this ergonomic tip is for you. This towel trick corrects slouching\/strain\/discomfort on the lower back and aligns the spine while in a seated position. \u201cIt\u2019s such a quick and easy fix that instantly helps most people,\u201d says Audrey.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Regular-sized bath towel<\/li>\n \t<li>Chair<\/li>\n<\/ul>\n<h4>How To<\/h4>\nRoll up your bath towel and place it flush up against the back of your chair. Sit back into the chair and scoot up against the towel. \u201cIt&#8217;ll support your lumbar spine (lower back) and help the spine stay in a natural S-curve, which ultimately helps prevent injury (musculoskeletal disorders) and discomfort,\u201d Audrey explains.\n<h3>2. Add a Footrest<\/h3>\nIf your feet don\u2019t hit the ground when you\u2019re sitting up straight in your chair, you\u2019re in need of a fix. \u201cWhen there\u2019s space between the floor and your feet, you\u2019re actually shifting your center of gravity and putting pressure on your hips,\u201d she explains.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Textbooks or board games<\/li>\n<\/ul>\n<h4>How To<\/h4>\n\u201cThe standard dining room chair isn&#8217;t going to be conducive for everyone, especially those who are on the shorter side,\u201d the ergonomist explains. So sit all the way back in your chair and measure how much room is between the floor and the soles of your feet. \u201cFill in the space with textbooks or boardgames. Stack as needed until your feet are supported and your knees are at a 90- to 100-degree angle.\u201d\n\n<img data-dominant-color=\"b9a286\" data-has-transparency=\"false\" style=\"--dominant-color: #b9a286;\" decoding=\"async\" class=\"size-full wp-image-18922 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/04\/Work-from-Home-Ergonomic-Tips-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman working from home with great ergonomic setup\" width=\"770\" height=\"514\">\n<h3>3. Reposition Your Monitor Height<\/h3>\nWhen staring at a screen, <a href=\"https:\/\/www.humnutrition.com\/blog\/blue-light-glasses\/\" target=\"_blank\" rel=\"noopener noreferrer\">our eyes typically fatigue<\/a> by moving up and down, constantly scanning. The same idea goes for your neck. \u201cIdeally, your eyes should be level with the top third of your screen. Additionally, your monitor should be at arms&#8217; distance away,\u201d advises Audrey.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Books to place under monitor\/laptop<\/li>\n<\/ul>\n<h4>How To<\/h4>\nOnce you figure out how high you want your monitor to sit, insert books under the area. If you\u2019re using a laptop, it\u2019s best to use an external mouse and keyboard. \u201cThese accessories allow you to place them closer to your body, within easy reaching distance to eliminate possible strain.\u201d\n<h3>4. Try This Eye Fatigue Fix<\/h3>\nAdjusting your monitor should help with reducing eye movement. But if you feel like your eyes could use a break, enter the 20-20-20 rule. \u201cIt&#8217;s a major rule of thumb for screen ergonomics. I like this because it provides immediate relief for tired eyes.\u201d\n<h4>How To<\/h4>\nThe 20-20-20 rule goes like this: For every 20 minutes you&#8217;re looking at the screen, stare at something 20 feet away for at least 20 seconds. That\u2019s it!\n<h3>5. Make a Lap Desk for the Couch<\/h3>\nLet\u2019s say you\u2019re working on the couch. Laptops aren\u2019t great in general, so if you have to use one, Audrey stresses the ergonomic importance of making a lap desk. \u201cHaving your laptop on your legs for an extended <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a> of time puts unnecessary burden on your legs,\u201d she mentions.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Pillow<\/li>\n \t<li>Light box\/hardback book to create a lap desk for keyboard and mouse<\/li>\n<\/ul>\n<h4>How To<\/h4>\nPlace the pillow on your lap and place a book or box evenly on top of that to create a makeshift desk. If you\u2019re just working with a laptop, place that on the lap desk. \u201cIf you have an external screen external keyboard and mouse, put those on the makeshift lap desk and place your monitor in front of your eye line, as described in the third work-from-home tip.\u201d\n\n<img data-dominant-color=\"a2aaa6\" data-has-transparency=\"false\" style=\"--dominant-color: #a2aaa6;\" decoding=\"async\" class=\"size-full wp-image-18919 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/04\/Work-from-Home-Tips-Stretch-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman doing overhead stretches at her desk\" width=\"770\" height=\"514\">\n<h3>6. Take Stretch Breaks<\/h3>\nYes, we\u2019re all guilty of sitting in one place too long. But by doing so, you start experiencing issues like stiffness and decreased circulation. To prevent it, <a href=\"https:\/\/www.humnutrition.com\/blog\/take-a-break\/\" target=\"_blank\" rel=\"noopener noreferrer\">take a five to 10 minute break<\/a> every hour at minimum. \u201cI love this tip because we all get caught up in work and it\u2019s just a really good wellness practice to get in the habit of,\u201d she explains.\n<h4>How To<\/h4>\nWhen you\u2019re ready for a stretch, get up from your desk area. \u201cA good way to think about it is to make the opposite movement of what you\u2019ve been doing,\u201d Audrey advises. So if you\u2019ve been seated and hunching forward for an hour, stand up and reach your hands above your head and <a href=\"https:\/\/www.humnutrition.com\/blog\/4-simple-yoga-poses-to-de-stress\/\" target=\"_blank\" rel=\"noopener noreferrer\">do a backbend<\/a>. \u201cListen to your body and do what feels good.\u201d\n<h3>7. Find a Standing Station<\/h3>\nSo, you\u2019ve done your stretches and still can\u2019t bring yourself to sit any longer. Or maybe you miss your standing desk at work. \u201cA standing position simply offers an active position different from sitting,\u201d she explains.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Kitchen counter or a dresser around the height of your elbows<\/li>\n \t<li>Books\/boxes to raise monitor to appropriate eye level<\/li>\n<\/ul>\n<h4>How To<\/h4>\nDepending on the height of your \u201cdesk,\u201d use books\/boxes to raise the monitor to an appropriate eye level. Next, the most important standing cue is taking a staggered stance, alternating foot positioning sporadically. \u201cThat\u2019s because a fixed position is actually even more strenuous on your muscles than sitting,\u201d the ergonomist divulges.\n\n<img data-dominant-color=\"8d7a64\" data-has-transparency=\"false\" style=\"--dominant-color: #8d7a64;\" decoding=\"async\" class=\"size-full wp-image-18917 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/04\/Work-from-Home-Tips-Primary-Reach-Zone-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man working from home desk with all essential work supplies in his ergonomic primary reach zone\" width=\"770\" height=\"559\">\n<h3>8. Organize Your Primary Reach Zone<\/h3>\nThink of your primary reach zone as that is easily reached with a sweep of the forearm across your workspace. \u201cWe want to prevent and minimize having to reach for a mouse and whatever else. All of that causes strain on the body,\u201d Audrey explains.\n<h4>How To<\/h4>\nGlue your elbows to your sides and move your forearms open and closed; this is your primary reach zone. Place the items you use on a daily basis, like a mouse, keyboard, and phone within your half-circle reach zone. \u201cUtilizing the primary reach zone not only minimizes the body\u2019s need to reach, but also to twist and turn, which is strenuous on the body.\u201d\n<h3>9. Familiarize Yourself With Biophilia<\/h3>\nThis final work-from-home tip is ergonomist-approved for design, mood, and productivity alike. Biophilic design is the concept of <a href=\"https:\/\/www.humnutrition.com\/blog\/ursa-major\/\" target=\"_blank\" rel=\"noopener noreferrer\">incorporating nature indoors<\/a> with natural lighting, plants, etc. \u201cThis practice is actually being incorporated into major businesses, so it\u2019s a hot tip right now,\u201d notes Audrey. Why? \u201cHaving <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-walking-daily\/\" target=\"_blank\" rel=\"noopener noreferrer\">nature nearby reduces stress<\/a>, increases productivity, and certain plants even purify the air,\u201d she continues.\n<h4>What You Need<\/h4>\n<ul>\n \t<li>Houseplants of your choice<\/li>\n<\/ul>\n<h4>How To<\/h4>\nAim to set up your plants near a window. (They should be perpendicular, as facing the window directly can cause eye fatigue.) \u201cEspecially while we\u2019re cooped up, house plants and natural lighting feel like a very relevant choice right now,\u201d says Audrey.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/7\/uber-energy\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/c6823370-7ed9-11f0-a056-b3bdb0090cfd.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"\u00dcber Energy\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.3\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t731 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">\u00dcber Energy<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\t natural energy through adrenal support\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>So you\u2019re working from home, are you? Maybe you had a home office setup all ready to go, or maybe you threw one together in the middle of your dining room. The point: You\u2019re spending more time at your home office than ever before. So who better to get effective work-from-home tips from than an [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":18915,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[828,825],"tags":[1159,551,863,1042],"coauthors":[21952],"class_list":["post-18908","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-energy","category-mind","tag-experts","tag-hacks","tag-healthy-habits","tag-work"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>An Ergonomist Shares 9 Work-from-Home Tips | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"UCLA ergonomist Audrey Mitchell provides easy work-from-home tips for optimal comfort and productivity at your makeshift home 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