3 simple ways to improve your work-from-home setup

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Almost two years of working from home have taught most of us nothing about how to take care of our bodies and set ourselves up for success.

Nearly half of workers say they work from their couch, and 38% log into work from bed, according to a study by CraftJack, a home improvement marketing firm. While it may be comfortable now, the long-term effects of poor posture can lead to increased back and neck pain, and doctors are already seeing visits for these issues increase since the start of COVID.

Fifty percent of workers say they have had more pain throughout the pandemic, and these bad habits can turn into long-term health issues like carpal tunnel, muscle strain and rotator cuff injuries. But setting up your workspace to boost comfort and health doesn’t actually take much effort, says Chris Mut and Roman Jakob, founders of nerdytec, a gaming device and accessories manufacturer.

“The pandemic was a surprise situation for all of us,” Mut says. “But when you have good equipment, you’re much less distracted by pain and can be more effective.”

Read more: Best tools to support your remote workforce

Pre-pandemic, Mut and Jakob created their product, the CouchMaster lap desk, which was originally intended to be used to hold gaming consoles and computers, and encourage better posture while playing video games. But in 2020, the product took on new relevance as an ergonomic way to work from home more comfortably.

“After 10 hours of work, we didn’t want to keep sitting at a desk when we were gaming,” Jakob says. “We wanted to be conscious of how we were sitting and make sure our neck and back were in the optimal position.”

The two founders offer up their best ergonomic (and affordable) ways to make your workspace better for your body and mind.

Align your body the right way

When working, it’s important to have your feet flat on the floor and use a chair with armrests to avoid strain on your shoulders and neck, Jakob and Mut say. Additionally, your computer should be eye level, to avoid neck stiffness and strain.

Upgrade your workspace

Investing in a desk that moves up and down to your height, as well as a chair that can be adjusted, can help prevent hunching and other uncomfortable seating postures, the founders say. Using a laptop stand can elevate your computer to a better height, but a stack of books can also be used to imitate a more high-tech setup.

Take frequent breaks

Peppering your day with breaks to walk, stretch and get fresh air is not only good for your body, but for your mental well-being, too. When you give your body time to rest from sitting, you can avoid distracting pain and discomfort and focus on the tasks at hand, Jakob and Mut say.
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