6 minute read
Creating the optimum set up for an ergonomic home office
Laura Clark explains the importance of avoiding the pitfalls that can result from creating a home office without paying attention of the need for comfort and support
Despite the considerable efforts of employers to encourage their staff to return to the office, many FM professionals are reporting that their facilities and those of their clients are much quieter on Mondays and Fridays than the rest of the week, indicating that high numbers of workers are continuing to work remotely at least two days per week.
It seems unlikely that every person not in the office will working from home, although it is probable that many will be using their home for work purposes for at least a few hours of the days they are not in their main office. Those using a home office on a regular basis need to be aware that without the necessary support in place, they will increase their chances of experiencing issues with backs, necks and joints.
Employers are also reminded that their duty of care to their staff remains the same regardless of where they spend their working day, which means that there may be an increased risk of disagreements occurring. Companies deemed to be not responding to requests for assistance from staff can also run the risk of experiencing legal challenges, with the potential to cause considerable harm to professional reputations.
In order to help readers avoid the difficulties outlined above, FM Director spoke to ergonomics expert Laura Clark to benefit from her expert advice and help readers avoid the issues that result from not having the correct levels of support and comfort in place when working from home.
“A lot of us have been faced with the challenge of working from home in recent years and not everyone is as well prepared for this as they could be,” says Ms Clark. “While some are lucky to have a designated office area or building to work in, others are working from their dining room tables or sofas.
“From an ergonomic viewpoint this is far from ideal, because working from home could continue for some time and it is imperative to ensure that everyone’s working arrangements are at least as good as they can be,” she continues. “People working from home will often find that they begin to feel uncomfortable and there’s a very real possibility that these issues will develop further and start to cause problems if they’re not addressed.”
Ms Clark offers a number of helpful tips to assist those working from home to avoid issues and more serious problems developing through providing both comfort and support in home office set ups.
Regular breaks
“Working from home means that workers will frequently sit in one position for longer, because they don’t have to get up to go and speak to their colleagues, and the majority of communication takes place through online or via phone calls and emails. The body is designed to move and, despite the fact the fact that you may feel more relaxed when you work from home, issues will start to occur if regular breaks are not taken.
“It’s best to leave the work area at least once an hour, even for a few minutes and a lunch break needs to be scheduled so that it provides a break from the area and work. This will allow you to give your eyes a rest from the screen, while maintaining or improving blood flow and keeping your muscles active and stimulated.
Laptop and PC usage
“Laptops are not very ergonomic inventions, because you need to make sure that you’re looking directly at the screen. You frequently see people looking down at their laptop screen and this can result in headaches, neck and upper back issues developing.
“These can be easily avoided by using a laptop stand or even some books to raise the laptop to a better height for the user. Those working from home should also use a separate mouse and keyboard, which are much better for those regularly working on their laptops.
“This will then help to avoid the difficulties experienced with wrists, elbows and shoulders that are often classed as repetitive strain injuries (RSIs). You need to make sure that your keyboard and mouse are within easy reach and that there’s a convenient space in front of the keyboard for you to rest your wrists when typing,” Ms Clark continues.
She advises that laptops are used in the same way as personal computers (PCs) and with the screen at the correct height for comfortable use. The use of a separate keyboard and mouse will also help to avoid RSI injuries developing or worsening, she says.
“It may seem obvious, but your seating arrangements are also very important in the process of avoiding problems developing. Despite the fact that many of us are aware of this, we often find that our attention becomes focused on our work and we don’t realise there’s a problem until it becomes painful and needs urgent treatment to avoid it becoming a long-term issue.
“If you are lucky enough to have an office chair, avoid perching and leaning forwards and make sure that you sit nice and upright, with your back fully against the backrest to make you sure you enjoy optimal levels of support.
“Armrests should be positioned just under your arms when your elbows are at 90-degree angles, which will help to relieve any strain on your shoulders.
“People working from home should avoid using the sofa where possible and, if you have to use a dining room chair make sure you position a cushion in your lumbar area.
“As previously mentioned, getting up and taking regular breaks will also help to avoid issues developing,” Ms Clark continues. “Like many people, I’ve found that my work has changed since the pandemic and particularly for the completion of workstation assessments. Prior to all the lockdowns I would usually complete these by travelling to the client’s office and help them to improve conditions for workers experiencing discomfort.
“I’m now finding that companies are more interested in making use of my Workstation Overview service and assess how their staff are set up at home. It’s obviously not possible to travel to the home of every employee but all the company needs to do is provide a photograph of the member of staff and their home office and I can usually find a solution to the problems they are experiencing,” she states.
Those wishing to speak to Ms Clark directly and hear more about the solutions available are invited to contact her by email at laura@lauraclarkergonomics.co.uk
