Home Office Ergonomics and Injury Prevention

Whether you're new to working at home or you've recently begun telecommuting, a home office can be a convenient option for earning a living. In order to work at home effectively, it is important to furnish your home office carefully. Repetitive strain injuries are common with desk work, but you can take steps to prevent those injuries. Watch for common symptoms of a repetitive strain injury as you work, and be responsive if you begin to experience pain.

Repetitive strain injuries involve the gradual damage of muscles, tendons, and nerves as a result of motions that you repeat regularly. Repetitive strain injuries can occur from exercise, playing sports, and some types of repetitive work. Anytime an activity involves the use of the same muscles repeatedly or holding of the same position or posture for a long time, repetitive strain injuries are a potential risk. People who are not in good physical condition or who don't exercise regularly have a higher risk of developing a repetitive strain injury.

• Common repetitive strain injuries include carpal tunnel syndrome, bursitis, and tendonitis.

• Hands are particularly vulnerable to repetitive strain injuries because hands have numerous bones, tendons, and nerves in them.

• Repetitive strain injuries have been documented for hundreds of years with the first record of one noted by physician Bernardino Ramazzini in 1700 as he observed issues experienced by Italian industrial workers.

• Carpal tunnel syndrome involves damage to the median nerve in the wrist.

• Any type of activity that forces you to maintain an awkward position for an extended period of time elevates the risk for repetitive strain injury.

Avoiding a repetitive strain injury takes attention to detail. First, you have to set up your home office to be ergonomically safe and comfortable. Secondly, you have to stay attuned to your body and respond quickly if you notice any symptoms of a repetitive strain injury. It's much easier to avoid a repetitive strain injury than it is to heal or reverse one once it begins causing significant pain and problems.

• Taking frequent breaks to change position is an important way to reduce the risk of repetitive strain injuries.

• A desk job might not seem risky, but using electronics often involves repetitive movements.

• Try to reduce psychological stress while working, because this type of stress makes it more likely that you'll develop a repetitive strain injury.

• Pay attention to your posture throughout the day and move into a new position regularly to reduce inflammation and discomfort.

• Working from home often carries more risk for developing a repetitive strain injury, because you might be working in a makeshift space without proper equipment and furniture.

Setting up your home office is the key to staying healthy as you work from home. Don't work for an extended period in a space that's not ergonomically healthy. The ideal home working space will have adequate lighting, will have quiet and privacy, and will have easy access to the Internet and power. It's also very important to have the electronics needed to do your job successfully. If your employer offers office supply reimbursement or stipend for the employees, it may be worth investing in the latest or newer technology. Resist the urge to sit on your bed to work or to sit on a couch without adequate lumbar support. Monitor yourself regularly for pain, and make adjustments properly if you notice any discomfort.

• Most kitchen tables at 28 to 30 inches in height would be suitable for use with a desktop or laptop computer.

• Your workspace needs to be set up for the type of work that you do, whether it's computer work, drawing, or reading.

• Your chair height needs to be so your knees are level with your hips, and your monitor should be an arm's length away from your face.

• Look away from your monitor regularly to give your eyes a rest.

• Your office chair needs to have adequate lumbar support. Add a cushion or a rolled-up towel if your chair doesn't have enough lower back support.

• Get up and walk around regularly during the day when working from home. Try to get as many steps as possible.

• Choose a chair that has an adjustable height, adequate lumbar support, a good backrest, and padded armrests that can go higher and lower.

• Position your body in front of your monitor so you're centered and the top of the monitor is even with your eyes.

• If you stand at your workstation, the desk height should range between 28 and 43 inches, depending on your height and the type of work you do, and you should wear comfortable shoes.

• A keyboard and mouse tray will position your keyboard and mouse a couple of inches lower than your desk or table, which is optimal.