Nowadays, sitting for long hours is often compared to the hazards of smoking. The good news is, for smokers, changing a workstation is easier than quitting the smoking habit. Remote developers, as a professional class, tend to be particularly focused on finding the optimal workstation. Choosing the right components has become an investment that many take seriously and with pride.
As, at times, the lines between work and home might blur, having an ideal home workstation becomes crucial for productivity and overall well-being. The investment in a good workstation aims to cover the potential costs of addressing health issues that may arise over the years.
Before proceeding with the guide, test your current settings with this link. You should score more than 65% to have acceptable conditions.
The basics
Following an informative web guide offered by the US Department of Defense Ergonomics Working Group, the initial step in creating the ideal workstation emphasizes the importance of the hands in our connection to a computer.
To optimize this setup during routine tasks, it is recommended that:
- Shoulders remain relaxed.
- Keep upper arms close to the body.
- Ensure the angle between the upper arm and forearm falls within the range of 75° to 135°.
- Limit the bend of the wrists to no more than 5° right or left and no more than 10° up and down
- Feet should rest flat on the ground, maintaining both knees bent at 90° or slightly more.
Equip for long-term health
A fixed-height desk might harm you
Finding the ideal fixed-height standing desk can be challenging, as people vary in height. Manufacturers cannot customize desks for every individual, so they offer several standard height options, which may not be suitable for very tall or very short employees.
A desk set too low can lead to a curvature of the lumbar spine, increasing the overall load on the back. Conversely, a desk that is too high may cause arm abduction and forward flexion or elevation of the shoulder and neck muscles.
Your posture plays a direct role in determining your capacity to move your ribcage and facilitate lung expansion. This includes the excursion of a crucial breathing muscle known as the diaphragm, situated above your abdominal organs, which is also influenced by it. Following “Vitrue Health” resources it’s interesting to highlight how our digestive system is a physical structure with its own blood flow and lymphatic drainage. It also includes ligaments that connect its various compartments or attach to other organs and body structures. It’s easy to imagine how sitting for long hours can keep the digestive system bent and how that may affect its flow.
Does the standing desk represent the ultimate solution?
Sit-stand desks offer the flexibility to switch between sitting and standing according to your preference. Power sit-stand desks elevate effortlessly with a button push, while manual ones can be lifted using a handle, lever, or crank. The Orthopaedic Hospital of Wisconsin has listed the following benefits for standing desks:
- Increased calorie burn.
- Enhanced energy levels.
- Improvement in overall posture.
- Alleviation of lower back pain.
- Boost in blood circulation.
- Enhanced concentration.
Overall, standing desks can reduce the risk of diseases by promoting a more active posture throughout the day.
Sitting on the right chair
Even when the decision has been made to adopt a standing approach, no one can expect to stand for 8 hours. So, what's the latest in ergonomic chairs? An office or home office chair has to fit your body, exactly like your desk. But there are indisputable features which cannot be overlooked.
- Height adjustment capabilities.
- Width and depth changing abilities.
- Armrests with several position settings.
- Adjustable lumbar support.
- Tilt and recline controls.
- Swiveling capabilities.
- Durable, comfortable and breathable materials.
- Maneuverability.
The support surface of your backrest should be a minimum of 38 cm high and 30.5 cm wide, contouring to the curve of your lower back. The backrest should also be large enough to support your entire back but should not interfere with the use of your arms.
NOTE: As progress is continually made in the ergonomic world, you will encounter very expensive options that have developers sitting on chairs resembling more of a lounging chair. Since the effects of these options haven't been tested for an extended period and might potentially work
against productivity or health, it's better to consider the features listed above as the safest.
Is the footrest really needed?
If you spend many hours working in a seated position and your feet do not rest flat on the floor even after adjusting your chair according to your body size, then yes, (following “The basics” section) you need a footrest.
The eyes and neck's drama: just a comedy of monitor mischief
Developers often use laptops with a secondary monitor. Monitors should swivel horizontally and tilt to achieve the best viewing angle. For comfortable head and neck placement, the monitor screen should be positioned to allow a slight gaze down to view the center of the screen, without letting the neck bend down more than 15°. It should feel as if the monitor fully accommodates the line of sight.
- If your monitor is too low, place it on a stable box or monitor stand.
- If your monitor is too high, and adjusting your desk surface and chair (and adding a footrest if necessary) doesn’t help, consider replacing it with a smaller monitor.
Mounting a monitor on an adjustable arm allows movement in all directions and frees up workstation space. For those who wear bifocals, a slightly lower position for the monitor could be preferred. Having two monitors will add mobility to your neck as long as both monitors are set to respect the principles above.
When placing the laptop on a stand, it is advisable to use a separate keyboard. The desired distance between your eye and the screen or source document is typically greater than what typical workstations can accommodate, ranging from 61 to 86.5 cm. This is often due to the limited depth of desks that may not be suitable for deep monitors. Using flat display screens or keyboard extensions can help achieve the appropriate distance.
To minimize strain on your muscles, ensure that your monitor screen is positioned at least 41 cm away from your eyes, or farther away than you would typically hold a book.
The character is often overlooked
The monitor should be large enough to display a sizable amount of information. The screen characters should be clear and easy to read with no perceptible flicker or wavering. If characters are difficult to read clean the screen.:
- Check your screen resolution.
- Adjust the magnification or font in the software application.
- Adjust brightness and contrast.
- Reduce sources of glare.
Hitting the right keys with no consequences
Split Keyboard The Split Keyboard is engineered with ergonomics at its core. Its design focuses on straightening wrists and arms to achieve a more neutral position, minimizing strain during extended use. With a low force requirement to press keys, it ensures a comfortable typing experience, complemented by its compact size for enhanced portability. This keyboard is compatible with all major computer operating systems, offering versatility to users. Additionally, its customizable placement options allow users to spread the keyboard shoulder-width apart, making it easy to position and reducing reaching efforts. The absence of a built-in number pad contributes to a shorter reach when the mouse is on the right side, and an optional separate attachment is available for those who require a number pad. The Split Keyboard caters to various preferences, accommodating both standard and roller mice.
Arc Keyboard The Arc Keyboard is designed to prioritize wrist comfort by decreasing unnatural wrist positioning, particularly addressing ulnar deviation. Its wireless and compact features make it easily transportable, catering to users on the go.
Contoured Keyboard The Contoured Keyboard is tailored for comfort, offering an adjustable slope—allowing users to choose between neutral, positive, or negative settings. With a padded wrist wrest and a raised middle section promoting a neutral wrist position, this keyboard provides a comfortable typing experience during prolonged use.Is the mouse on the same click-worthy page?
For individuals who spend extended hours at the office, the risk of developing 'mouse arm,' akin to the tech world's version of tennis elbow, becomes a concern. Despite developers extensively using keyboards, wrist pain remains a prevalent issue. Ergonomic mice play a crucial role in alleviating existing wrist, hand, and arm pain by correcting improper mousing techniques. When choosing an ergonomic mouse, consider your work habits. Many of these mice come with programmable buttons for increased productivity. Don't wait for pain to strike before making the switch—using an ergonomic mouse supports a neutral position and relaxed grip, reducing the risk of musculoskeletal issues. While it may take some getting used to, transitioning to an ergonomic model promises an instant and notable comfort experience. Try the following options and find your best mice.
Vertical Mice These mice are shaped in a vertical orientation, allowing for a more natural handshake position, reducing strain on the wrist.
Trackball Mice Instead of moving the entire mouse, trackball mice use a stationary device with a rolling ball, allowing users to move the cursor by manipulating the ball with their fingers.
Contoured Mice These mice have a contoured shape to fit the hand comfortably, providing better support and reducing the risk of strain.
Pen-style Mice Resembling a pen or stylus, these mice allow users to grip the device in a way that mimics holding a writing instrument, providing a different ergonomic approach.
Trackpad Mice These mice integrate touch-sensitive surfaces, eliminating the need for physical buttons, and can be navigated with finger gestures.
Hybrid Mice Combining features from different ergonomic designs, hybrid mice aim to offer a versatile solution that suits various preferences.The workstation's mantra shouldn't be 'Shine bright”
The asset should have a matte finish to minimize glare and reflection, exceptions made for screens. Blue-filters glasses can be used when the screen settings do not present optimal filters.
Let there be unharmful light
Intense lighting can lead to several issues when working on a computer screen, including. Consideration must be given to both natural and artificial lighting, along with the objects in the environment that reflect this light. This is a complex task since nearly all objects in a workspace possess reflective properties, including the floor, ceiling, walls, partitions, equipment, furniture, and furnishings. The type of finishes, like paint, lacquer, glass, fabric, or carpeting, dictates the extent and character of their reflectivity. Even your choice of clothing can contribute to undesired reflections; wearing medium to dark-colored clothing above your waist can help mitigate this issue.
Given the multitude of factors influencing lighting in a workspace, and for the health of your eyes, it becomes crucial for your workstation lighting to be adjustable and within your control. Whether it involves lowering blinds or turning off bright overhead lights, the ability to adapt lighting to the specific task at hand is essential.
When using a task light, ensure that it:
- Is directed at your work without diffusion.
- Does not concentrate on a small area.
- Does not fall within your line of sight.
Developers love data
Here is a resource to calculate how much light you might need in your home office.
Bonus
A professional home-office setup, designed to support your posture, enhance your voice quality, and improve your on-screen image, can significantly boost your presence in online job interviews.
More insights about the perfect workstation
An article written by Caroline Herkenham, a Senior Specialist in Environmental Health and Safety, from Boston University mentioned the 20-20-20 rule. Take a 20-second break to look at something 20 feet away for every 20 minutes spent staring at a computer screen. This practice provides relief to your eye muscles and minimizes eye strain.
-If you would like to have some visual guidance visit Ergonomics experts explains how to setup your desk, credited by The Wall Street Journal.
-Looking for some inspiration on home office setup? These office ideas can get you hooked.
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