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Making Your Workspace Work For You

Have you noticed more lower back pain? Are you slouching more? What about neck and eye strain? Perhaps your wrists stiffen up and it’s hard to type?

These are all common aches and pains that can result in how your workspace is set up. They may even be a result of you not sitting at a proper work place, but rather on your couch as you work from home. The good news? Simple changes to your workspace can increase your productivity and decrease these pesky aches, pains, and strains.

The following small adjustments to your workspace will make a big difference.

Your Personal Workspace

  • Make sure you have a dedicated workspace, even if working from home. Do not use the couch or soft seats that don’t offer lower back support.

  • Are you working from home with others? Find a space that works for you, free of distractions.

  • Make sure the items you use regularly are easily within reach so you don’t have to stretch to reach them.

  • Keep your keyboard at a comfortable length to your arms so as not to overextend your arms, keeping your elbows level with your desktop.

  • Keep your keyboard in a position to keep your wrists straight.

  • Keep your monitor at eye level so as not to strain your neck looking up or down. The top of your monitor viewing area should be at eye level.

  • If sitting, feet should reach the floor without pressure on the back of your legs.

  • If using a standing desk, feet should be flat on the floor, distributing weight evenly between both legs and aligned with your shoulders.

  • Reduce eye strain by adjusting your screen brightness and contrast. Consider blue light lenses if you have headaches often.

  • Adjust your chair to sit comfortably without slumping and to avoid lower back pain. Consider a lumbar pillow to help support your lower back.

  • Keep your water bottle within reach and nearby for optimal hydration.

  • Stand up to reach items that may be in an overhead cabinet or farther away to avoid straining or pulling your muscles.

Additional Tips

  • Set a timer every hour to get up and walk around for 1-2 minutes. Use this time to refill your water bottle, go to the restroom, or save an email and talk to a co-worker in-person.

  • Use the stairs rather than the elevator. Working from home? Do a lap around the house or walk up and down stairs a couple of times to get in a little exercise.

  • Park farther away to get in more steps. Working from home? Go outside for a brisk 5-minute walk. Fresh air also helps clear the mind.

  • Stand up and stretch.

  • Clean your workspace every week (get rid of clutter, unnecessary papers, etc.).

  • When working from home, sit at a desk, not on the couch, to avoid slumping and lower back pain.

These small and easy adjustments not only help reduce or eliminate the aches and pains of not being aligned with your workspace, but they offer many other additional benefits as well. Having an ergonomic workspace can increase productivity up to 25%. An aligned workspace can reduce fatigue, which in turn reduces employee errors. An efficient workspace can also reduce employee absent days, reduce the cost of health claims, and reduce overall labor costs.

The bottom line is that simple changes like the above not only help employees stay healthy and productive, these small changes increase the overall health of the company and save money.

Contact CoreBuilt today for more tips on wellness changes you can make in your business or personally.


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