With more people working remotely these days, it's important to adjust one's home office for optimal ergonomics. The practice of ergonomics aims to provide the most comfortable and physiologically supportive environments for workers to thrive. It can reduce the risk of developing back pain, headaches, carpal tunnel syndrome, and other health issues. Below, learn a few tips for setting up an ergonomic office in your home.

How to Set Up an Ergonomic Home Office

1. Invest in a Back-Friendly Office Chair

Working from home, you may be tempted to sit at the kitchen table or on the couch when working on your computer. While these spots likely won't do much harm for a few minutes, your back will need proper support when working for longer stretches, like an eight-hour workday.

To prevent back pain, invest in a quality ergonomic office chair, one that contours well to the curves of your spine. Practice good posture when sitting—spine erect, but not overly rigid—and set the armrests at a position where they allow the shoulders to relax. Keep your feet flat on the floor to distribute your weight evenly and stay grounded to prevent slouching in your hips and lower lumbar.

2. Modify Your Computer

If you're working on a laptop, consider purchasing an external keyboard. This will let you place your hands at a lower, more ergonomically sensible level when typing away. The keyboard should be positioned at or below elbow level, and at such an angle that the wrists can stay straight.

A gel-filled wrist pad will provide welcome support for the wrists. Also, keep your computer screen at eye level—your eyes should be in line with the middle of the screen—and place it an arm's length away from the face. This will prevent you from craning your neck downward to read your screen, which could lead to neck and back pain.

3. Use Your Phone's Speaker or Headset

Many jobs require workers to be on the phone for a large portion of the day, especially for customer service positions. However, cradling a phone between the side of your face and the shoulder can lead to significant neck and back pain. Use the speaker option on your phone or slip in a headset or earbuds whenever you take calls, and instantly relieve pressure in your neck.

If you experience any neck or back pain when working from home, visit Mid Rivers Chiropractic. Since 1979, they have been serving patients throughout the Greater St. Charles County, MO, region. Their chiropractic treatments, including spinal adjustments and acupuncture, are designed to address your pain at its source. Call (636) 279-1400 or visit their website to schedule an appointment.