Neck ache, back pain, sore shoulders — it's not just you.
University of Chicago physical therapist Zachary Stapleton said these are the most common complaints he receives from people who work desk jobs.
"Desk jobs" these days may be more aptly called "couch jobs" or "kitchen table jobs" for some, but as companies move to make work-from-home a more permanent measure, it might be time to reevaluate your workspace for the long term.
"I encourage people to establish environments that lead them to be as efficient as possible," said Stapleton.
Whatever your setup, he said it's important that you have your feet on the floor and elbows at a 90-degree angle. The top of your computer monitor should be even with your brow and angled upward to take some tension off your neck.
"If you're able to do these main things, the rest will fall into place," Stapleton said.
Occupational therapist Nikki Weiner calls this "neutral posture," where your ears are in line with your shoulders, which should be over your hips, which should be slightly higher than your knees. Your neck should also be neutral — not looking up, down or to the side.
Good furniture can be beneficial, but isn't necessary. What is? "Having the right setup allows you to work in a neutral posture," she said.
That setup should include furniture that is adjustable and a chair with back support. Without it, she said you'll gradually start to hunch forward. A computer mouse that allows for a handshake-like grip will put your hands and wrists in a more neutral posture.
One quick and crucial upgrade Weiner recommends for people who work from laptops is a laptop stand paired with an external keyboard and mouse. "If you don't use an external mouse and keyboard and then raise up your screen to an appropriate eye level, you won't be able to work in neutral posture," she said.
Lighting also is important.
"Good lighting doesn't necessarily mean strong lighting," she said. A balance of natural, overhead and task lighting should minimize eye strain — which can also be caused by staring at screens all day.
If seeing in perfect color isn't important for your work, you can turn on your monitor's blue light filter, which warms the display to be kinder on your eyes. The 20/20/20 rule can also help. Every 20 minutes, look at something 20 feet away for 20 seconds. This alleviates strain from continuously staring at a screen.
Random sounds and distractions can affect your productivity, Weiner said, so working in a space where there is less likely to be unpredictable noise may help. Continuous sound, like a fan or white noise, can improve your attention.
Temperature can also impact your work. "If you're working within a thermal zone that's uncomfortable, you have less productivity and make more errors," she said.
While distractions may take your mind off work, they can also be positive. Putting an object on or around your workspace that brings you joy or reminds you of a pleasant memory can help you refocus, Weiner said.
It's not only your workspace you need to address, said Stapleton. We need "positional variation," which can be achieved by getting up and walking around throughout the day. Stretching and strengthening routines, as well as cardio, will give your body the movement and variation it needs.
He also recommends that you feel free to move to other workspaces during the day.
"By all means, work from the couch," he said. "As long as it feels good, then it's totally fine."
Weiner used to recommend having a single workspace, but understands that may not be feasible for people who are sharing desk space with children doing remote schoolwork or other adults working in the home.
But by maintaining a neutral posture and good ergonomics, you can make almost any space more comfortable to work in.
"We need to kind of be easy on ourselves during this pandemic and be flexible in our workspaces," she said. "I think that's the most realistic way to do this in this new age of working from home."
