3 steps to make your office space work for you

by Alex Bronk on October 1, 2022

1700x500_hubspot-landing-page-header_tip-sheet_safe-return-to-the-office_int_uk_eng For many of us, working at a desk (whether in a company office or at home) is a standard part of our jobs. But is your office set up in a way that works for you? That’s where ergonomics can help!

Have you ever noticed how a comfortable chair helps you feel more relaxed, more focused, and less sore afterward? Well, science shows that an office environment that is set up to meet a worker’s physical needs helps prevent injuries that can be caused by awkward posture. In fact, one study noted that providing ergonomically acceptable workstations and seating helped improve productivity by 15%.

As you can imagine there are lots of areas to consider in workspace ergonomics, like what equipment to use and how best to set it up. The reality is that ergonomics is about you, what you have available, and the alternative solutions you can use if you need to try something different. Ergonomics also includes how you take care of your body with breaks, movements, and more.

First, keep these main considerations in mind:

Your posture: how you stand or sit and what pressure you feel in your body
Repetition: the number of times a movement is repeated
Time: The length of time someone performs a task
General environment: how warm or cold the room is and the lighting

Next, consider your workspace equipment:

Work surface: Traditional desk, adjustable desk, table, or countertop
Seat: Traditional chair, adjustable chair, or something else
Technology: Laptop, desktop computer, keyboard, mouse, monitor, docking station, tablet, or stylus

Breaking down ergonomics

Posture Scan: Standing and Seated

Start with a Posture Scan, or the way you measure your neutral posture and how your posture makes your body feel. It's also great to check your posture during your workday to see how your body is doing. A neutral posture allows our bodies to be in the best position, with fewer forces and more opportunities for our muscles, joints, blood vessels, and nerves to be in good positions. Learn how you can conduct your own posture scan.

Setting up your workspace

Next, we’re going to build upon what you learned from your Posture Scan by setting up your workspace to meet your needs. If you need support for this next part, see if you can have a second person observe your posture. Alternatively, put a mirror next to you, so you can observe yourself. Check out these simple ways to adjust your workspace to make it work for you.

Ergonomics_SettingUpEquipment

Moving, stretching, and massages

Another key part of ergonomics is moving your body. Even with a workspace that supports your ideal position, we need movement to nourish our bodies. These movements, stretches, and self-massages are great preventative measures you can incorporate into your self-care routine.

Happy relaxed young woman sitting in her kitchen with a laptop in front of her stretching her arms above her head and looking out of the window with a smile

Choose movements that work for you, whether it’s moving just a little or a lot, seated or standing, and for as many times as you want. As you build your routine, don’t forget to stretch to help reduce tension. Also, consider giving yourself a massage as another way to relieve tension and bring back blood flow to a certain area. Find out what you can add to your routine.

Resources

For more information, check out these resources:

Topics: Wellbeing Health

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