Is Your Work-From-Home Setup Still Working for You?

When I began working from home, I was excited to be able to work from wherever I wanted. I didn’t have to commute, I didn’t have to worry about what to wear, and I didn’t have to worry about anyone giving me strange looks for answering emails in my pajamas. To be honest, I still really like that benefit of working from home.

But I’ve realized something about working from home. It can be really easy to get used to something that isn’t necessarily good for you. You start by working from the kitchen table. Then you switch to the couch for a change of scenery. Before you know it, you’re spending 6 hours hunched over a laptop, wondering why your neck hurts.

If you’ve been working from home for years, it’s a good idea to re-evaluate your workspace. I suggest doing it once a year or at least every couple of years. What was fine when you started might not be so great anymore.

Pay attention to where you’re sitting

Chair. That’s where many of us spend a lot of our workday. It doesn’t necessarily have to be a fancy office chair with all the bells and whistles, but you need something that is reasonably supportive and comfortable to sit in.

Feet on the ground, shoulders down, arms in a position where you’re not constantly having to reach for the keyboard. If your chair is too high, maybe a footrest is a good idea. If it’s not supporting your lower back enough, maybe a small cushion would help make you more comfortable.

How are you feeling after an hour or two of working? Are you constantly changing positions? Is your lower back sore? Are your shoulders sitting more at your ears than they should be? These little things are good to pay attention to before they start becoming a daily issue.

Your computer might be an issue

Laptops are great because you can take them with you when you want to change rooms. But, they’re not always the most comfortable to use for long periods of time.

If you have the screen at a comfortable height to look at, the keyboard might be too high. Or, if the keyboard is at the right height, you might find yourself looking down at the screen.

If you’re working for hours on a laptop, consider a separate keyboard and mouse with a laptop stand or external monitor.

Try to have the screen in a position where you can look at it without having to constantly bend your neck. Put it on a stand and get it more at eye level. I remember way back when putting where you were looking down at it was all the rage. Now, we all have sore necks and carpal tunnel from that. 

If you use multiple monitors, consider which one you use most often. Having your main monitor right in front of you can help reduce unnecessary neck movement. You don’t have to go out and buy all this stuff right away. Sometimes just moving a monitor, adjusting your chair, or re-organizing your desk can make a big difference.

Don’t ignore those daily aches and pains

It’s easy to write off a sore back or stiff neck as just part of getting older or spending too much time at a desk. But, if you’re having pain that’s recurring, especially if it’s impacting your sleep, concentration, or ability to do things you enjoy outside of work, it’s worth paying attention to.

Take a look at your daily habits. Are you sitting for hours without getting up? Are you leaning forward a lot of the time? Have you been sitting in a chair that wasn’t designed for long-term use with a computer?

If you’re still having pain, it might be worth talking to a qualified healthcare professional. For example, if you’re researching a back pain chiropractor, you might be looking for someone who can evaluate your ongoing back pain and give you some advice on appropriate treatment options.

Depending on the cause of your symptoms, a healthcare professional might suggest things like physical therapy, exercises, adjustments to your workspace, etc. Chiropractic care can be an option for certain types of back pain, but it’s not for everyone.

If you’re experiencing back pain and you’re also starting to experience new weakness, numbness in the groin area, or changes in your bladder or bowel control, you should seek urgent medical attention rather than trying to fix it yourself by adjusting your desk.

Remember to actually take breaks

One of the funny things about working from home is that you might actually find yourself taking less breaks than you would in an office setting. There’s no coworker dropping by to chat. No walk to a meeting room. Sometimes, no reason to even get up from your desk.

You think, “I’ll get up after I finish this task.” But then you get another email. Then something else that needs your attention. And before you know it, it’s lunchtime. Try to incorporate short breaks into your workday. Get up and stretch a bit. Refill your water. Or even just walk around the house for a few minutes if you can.

The breaks don’t have to be a full-on workout. Just something to change your position and give your body some variety. Even just looking away from your screen on a regular basis can help with eye strain. Your eyes probably appreciate a break from looking at tiny words just as much as you appreciate a break from sitting in that chair.

Consider the rest of your workday

A comfortable chair and properly positioned monitor are important, but there are other things that can impact how you feel while working. Things like lighting, noise, temperature, and how many interruptions you have can make a difference.

If you’re constantly squinting at your screen, maybe take a look at the lighting in your workspace. If you’re working in a room that’s too warm, too cold, or just full of distractions, maybe there are some small changes you can make to make it more comfortable.

Also, consider your stress levels. Working from home doesn’t automatically mean you’re working in a peaceful environment. You might still have deadlines, demanding clients, things you need to do around the house, family members who think that just because you’re home you’re available for everything.

For some people, relaxation exercises, mindfulness, or other wellness practices can be helpful for dealing with everyday stress. If you’re looking into holistic therapeutics, you might be interested in learning about some complementary approaches to well-being in addition to conventional healthcare.

Just keep in mind that not all complementary treatments are equal when it comes to scientific evidence. Make sure you’re checking the qualifications of the provider. Talk to your healthcare professional about any ongoing health issues you have. And, be cautious of anything that claims to cure everything.

Make your workspace fit your life

One of the great things about working from home is that you have some control over your environment. If you like a quiet room with a door you can close, great. If you like to have some music playing in the background while you work, that’s fine too. You don’t have to have a workspace that looks like something out of a decorating magazine.

Maybe you have a beautiful desk in a dedicated home office. Or maybe you’re working from a small corner of your bedroom. As long as it’s a setup that works for you and allows you to be comfortable and get things done, that’s what matters.

Have things you use frequently close by. Make sure you have enough space to work. Try to avoid letting clutter take over every surface you have.

I know that’s easier said than done. Somehow, a perfectly clean desk can manage to accumulate papers, notebooks, coffee cups, and other random items faster than any other surface in the house.

Know when it’s time to make changes

Sometimes we get so used to our routines that we don’t even realize how inconvenient they’ve become. Maybe your chair has been uncomfortable for months, but you just keep putting off replacing it. Or maybe your desk is too small for the equipment you have now. Or maybe you’re working longer hours and you haven’t made any adjustments to your setup. Take a few minutes to think about what frustrates you the most about your workday.

Maybe you need a better chair. Or a larger monitor. Or better lighting. Or maybe you just need to arrange the things you already have a bit differently. Start with the things that would make the most difference. You don’t have to spend a fortune to create the perfect home office. Especially if you can fix most of your issues with a few inexpensive adjustments.

A comfortable workspace makes a difference

There are a lot of advantages to working from home, but that doesn’t mean that everything about it is automatically comfortable or convenient. Your needs can change over time. What worked for you a few years ago might need some attention now. Pay attention to how you’re feeling. Make adjustments where you can. And don’t ignore any discomfort you’re having that continues or gets worse.

You spend too much time working to be miserable while doing it. And, while I can’t promise that having a better chair is going to make answering emails any more exciting, at least maybe you can get through the workday without feeling like you’ve been folded up like a suitcase.

I’ll take that as a pretty good improvement.