Kermit Davis, an ergonomics expert at the University of Cincinnati College of Medicine, assessed how employees adapted to home offices during the pandemic. His survey of 4,500 staff revealed that while many managed to create workstations, few set them up in ergonomically safe ways.
Common Ergonomic Mistakes
Davis’ study uncovered several widespread issues:
- Monitor placement: Most screens were too low or positioned to the side. Laptops, used by 75% of respondents, forced users to look downward for hours at a time.
- Chairs: About 41% of chairs were too low, and 2% too high. Even when chairs had armrests, many people didn’t adjust or use them correctly.
- Back support: Nearly 70% didn’t use their chair’s back support, and 73% lacked lumbar support altogether. Without this, the lower spine cannot maintain its natural curve, leading to strain.
Simple Fixes You Can Try Today
1. Support Your Back
- Add a pillow or rolled-up towel behind your lower back for lumbar support.
- Sit all the way back in your chair so your spine is supported.
2. Raise Your Screen
- Place your laptop on a stack of books or a sturdy box so the top of the screen is at eye level.
- Use an external monitor if possible.
3. Use External Accessories
- Invest in an external keyboard and mouse to avoid hunching over your laptop.
- Adjust your chair so your elbows are at a 90-degree angle when typing.
4. Adjust Your Armrests
- Position armrests so your shoulders are relaxed, not hunched.
- Avoid resting forearms on hard desk edges, which causes pressure and strain.
5. Take Regular Breaks
- Move every 30 minutes to avoid static postures.
- Alternate between sitting and standing when possible.
- Stretch gently to release tension in your neck, shoulders, and back.
Your home office doesn’t need expensive equipment to be safe and comfortable. With a few small adjustments—like propping up your laptop, using pillows for support, and moving regularly—you can reduce discomfort and protect your long-term health.
