Why is Ergonomics Important to Remote Workers?

Ergonomics is a term often associated with office settings.

However, the rise of remote work has made it clear that ergonomics is also important when working from home. According to Bupa, 11 Million people in the UK are suffering from back pains due to their remote work setup.

Now, despite offices opening up to employees once more, many prefer to continue working from home instead. This growing desire for remote work setups has further emphasized the value of ergonomics, but why is that?

Why Remote Work Ergonomics Matters

First off, what is Ergonomics? It's a science that brings together anatomy, physiology data and engineering to design a workplace that facilitates better productivity and well-being.

Unlike traditional offices, home office setups often aren't made with occupational health and safety standards in mind. This is the reason why ergonomics is essential when working from home. 

A home office with poor ergonomics drastically increases the likelihood of back pain and spinal health problems caused by poor posture. Other effects of poor ergonomics can include a lowered metabolism and respiratory problems.

Meanwhile, good ergonomics ensure that you are comfortable and safe while you work, enhancing your productivity and keeping you healthy as a result.

How To Achieve an Ergonomic Remote Workplace

Now that you are familiar with ergonomics, the next step is to do it for your own office. The N-E-W concept sums up the core aspects of ergonomics into 3 simple letters, making them easier to remember.

N – Maintain a neutral posture while performing sitting or standing work.

A neutral posture includes sitting with the neck straight, shoulders straight down loosely at the sides, elbows at a right angle, wrists straight, low back supported on the backrest of the chair, 90 degrees at the hips, 90 degrees at the knees, and feet flat on the floor or on a footrest.

E – Whether you are seated or standing, make sure that the keyboard and mouse are positioned at the elbow level. Additionally, the top of your monitor should be at or slightly below eye height.

W – Keep items that are used often within your primary work zone - this is the area that your hands can access just by moving them side to side.

Items that are used less often should be kept in the secondary work zone - This is the area reachable when you outstretch your arms. 

Here are a few simple tips that can help improve your remote workplace ergonomics.

1. Match the height of your screen to your eyes to avoid tilting or craning your neck.
2. Place your keyboard closer to you to avoid shoulder strain.
3. Invest in a comfortable chair. Spending a little more on an ergonomic chair can provide more value in the long run.
4. Make sure that your desk is at the right height where you’re not slouching over or leaning back. You can also try standing desks!
5. Get a screen or screen protector with anti-glare protection for your eyes.
6. Arrange work-related supplies within arms reach for the economy of movement.

The Importance Of Work Breaks and the 20-20-20 Rule

Ergonomists agree that taking breaks and adjusting your position enhances your mental well-being, productivity and creativity. Taking short walks or doing stretches while on a break can also work to reinvigorate your blood flow and act as a mental refresh

You can also try out the 20-20-20 rule where you look at something 20 feet away for 20 seconds after every 20 minutes of screen time. It works to create regular screen breaks for your eyes throughout the day.

As more companies shift to flexible/remote work setups, employees need to think more carefully about how they set up their home office or workspace. Employers must also consider the benefits they offer remote workers and how they can support home-based staff through ergonomics.