Back Up Your Success with the Right Work-from-Home Setup

More than one year into the COVID-19 pandemic, it is safe to say that home-based businesses have become even more popular.

From 2019-2020, new business applications increased by 24%, and close to 70 percent of startups are run from home.

For those taking this exciting step, having the right setup is critical to success.

Indeed, proper ergonomics prevent pain from becoming an obstacle to growth.

As a chiropractor, I have seen a significant increase in work-from-home injuries since the beginning of the pandemic. At least 50% of my patients have reported new or worsening pain—in their back, neck and shoulders—stemming from their workspaces.

My experience reflects what’s also been happening nationally. For instance, 71 percent of employees responding to a Lenovo study said their work from home (WFH) set-up was contributing to or exacerbating their pain.

How can the owners of home-based businesses push forward faster by preventing this kind of pain from ever occurring?

Optimize Your Desk Setup

One of the biggest contributors to my patients’ discomfort is their desk setup—leading to poor posture for hours on end.

When this results in pain, it can be devastating—causing missed work and chronic disability. For Americans, the costs of low-back pain add up to $100 billion annually—including health care, reduced productivity and lower wages.

How can you prevent this? Start with a good chair, which should offer lumbar support and put pressure on your lower back, with the seat tilted slightly forward.

When you are in this chair facing your desk, your eyes should be level with the upper third of your computer monitor and arms should be at a 90-degree angle.

Are you looking down at your computer instead of straight ahead? That could strain your neck. Use a loose leaf binder or laptop stand to raise it.

Consider Active Sitting

We all know the studies suggesting that the most sedentary jobs are risky—putting individuals in greater danger of contracting diabetes, or suffering from a heart attack or stroke. That’s why chairs that promote “active sitting,” or moving while seated, have become more common.

For instance, there are chairs on wheels with low backs and a rocking seat that people have to “actively work” to control. These keep the core muscles engaged throughout the day. Exercise ball chairs also keep home office professionals in motion, though without backs, they may not be as effective in promoting the right posture.

Take Breaks!

Even with these proactive measures, it’s important to take regular breaks—every 15 to 20 minutes, when possible. Walk around the room, run in place, try a few pushups–whatever you need to feel revitalized.

I recommend the Sitting Posture Stretch (Bruegger’s Position) and stretching your trapezius region to keep you ready to work at your best.

Moving Outdoors

When working from home for the first time, it can be tempting to move into other spaces for a change of scenery. Especially as we move into the summer, working from a screened porch or deck is an exciting prospect.

Bask in the sun—but maintain “postural precautions,” too! If you’re not using an office chair, you will need one or more pillows behind your back. The same rules of thumb about your monitor height in your office will also apply here.

Avoid Text Neck

What if you’re leaving the office for 20 minutes for a walk? If you check your phone often, avoid what’s called text neck—the strain from repeatedly tilting your head toward your phone screen. In the process, you could be putting as much as 60 pounds of pressure on your neck, depending on the angle.

Holding your phone up to eye level is best—or perhaps you can extricate yourself from that screen and smell the flowers!

Whether you are relatively new to working from home or a WFH long-hauler, designing a space with ergonomics in mind can dramatically improve your performance as the country emerges from the pandemic. Optimal posture can lay the foundation for a highly successful start.