Creating a Comfortable Workstation at Home

There are very few industries unaffected by the current coronavirus outbreak. As a result, many employees have found themselves suddenly working from home. And while some might be lucky enough to have a dedicated workspace available, others are having to make do on couches, at kitchen tables or in their bedrooms. Regardless of your situation, Movement Scientist Mark McGroarty has some advice when it comes to creating a comfortable work area.

Workstation Arrangement

No matter what room you’re based in, there are ways to ensure you’re comfortable working at home. “Make sure your workstation set-up is prioritised”, Mark begins. “Many chairs have a backward-sloping seat which makes them easier to stack, but a lot easier to slouch in. Adding a wedge (rolled- up towel, cushion or small pillow) to your seat can help the pelvis untuck and the slouch to disappear. Avoid leaning against the back of the chair either, that way you'll be using more of your core to sit more actively.” Other recommendations are not having the laptop on your lap, using a tilted laptop stand, an external keyboard, mouse and screen if possible (or even a projector or flat-screen TV) and working in a well-lit room.

Change Your Mindset 

Another thing we must remember, according to Mark, is that physical activity and productive work aren’t mutually exclusive, but complimentary. "Face-to-face interactions obviously aren’t possible right now, but how about standing up when you’re on the phone, or walking round the house or garden?” It’s a simple technique to get out of a crouched posture at your desk. “Or what about simply switching your mouse from hand to hand every so often?”, he adds.

Exercises for Working from Home

We may be stuck indoors, but that’s no reason not to stay active. “Sometimes the smallest changes can have the biggest effects”, he notes. “Even one or two small changes is vastly better than nothing. Better always beats perfect!” 

For more on Mark’s offering, visit Human Centred Movement or check out his Instagram.