Your Ideal Home Office
Your best at-home work life starts here.
In the at-home working environment, we don't have our usual luxuries - our favorite chair with back support or a co-worker around the corner that we used to brainstorm with in person. Like millions of Americans, short-term solutions at the kitchen table are now looking like long-term set-ups. More than just a pain in the neck, a haphazard work set-up can lead to nagging soreness, discomfort, and a lack of productivity that negatively impacts happiness and comfort.
Because the at-home work environment isn't standardized, the solution can't be standardized, either. Rather, an ergonomic-friendly solution must be provided on a case-by-case basis that matches the needs of both the worker and the home. Here at Capitol, we want to make sure you have the tips you need in order to keep your workspace in tip-top shape! Make sure to check out the following information and check it against your own workspace.
Tips & Tricks From Our Expert PTs
The top of your computer monitor should be at or slightly below eye level (approximately 15 degrees below your line of sight). If you're having trouble adjusting your monitor to the correct height, reams of paper can make an effective stand for screens of laptops!
Like our PTs always say, "motion is lotion!" Make sure to take breaks from your monitor to stretch or go for a quick walk. These breaks are key for keeping away injuries, aches, and pains. You may find that your body responds better to standing and working at your desk, or alternating between sitting and standing as needed.
Maintaining good foot positioning is important for blood flow and posture. Your feet should either be placed flat on the floor or supported by placing a stool or box underneath your work station. Get creative with your support if you need to - coolers, paper reams, and storage bins all work in a pinch!
If you are working from a laptop and not a desktop computer, you may want to set up an external keyboard. Depending on the layout of your work station and the height of your monitor, the native keyboard on your laptop may force your wrists into a painful or unnatural typing position. If positioned correctly, your wrists should rest lightly on your desk or wrist support with your hands slightly arched.
Get Started With Some PT Stretches!
Start in a seated position and place your hands on your hips. Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, and retract your shoulder blades as the elbows come out and back. Keep your shoulders pressed down and away from the ears at all times.
Begin seated upright with one hand anchoring and place your other hand on top of your head, fingertips grazing your opposite ear. Slowly tilt your head towards your shoulder, away from your anchoring arm, rotate your chin up towards the ceiling, and hold. Apply pressure with your hand to feel the stretch, as needed.
88% of companies worldwide have encouraged or required working from home since the onset of COVID.
While only around 7% of US employees worked from home before COVID, now over 60% are regularly working from home.
A majority of companies in the US are planning to permanently institute a work from home component to their business model.
More than half of US workers would prefer to continue remote work to some extent, even after public health restrictions have lifted.