Working from home sounds flexible, straightforward and practical.
But if you work from home regularly know that a power socket and a desk are only sufficient at first glance. Without structure and ergonomic considerations, you risk back pain, loss of concentration and exhaustion.
It may not be so easy to organize. However, even with limited resources, it’s possible to set up a good workspace.
Here’s how.
It’s particularly important to separate work from your personal life. Without clear boundaries, you are at a long-term risk of burnout, says occupational health specialist Vera Stich-Kreitner, a member of the executive committee of the Association of German Company and Works Doctors (VDBW).
Trying to look after the children and cook dinner at the same time? Best not if you can avoid it. Set up your workspace separately from your family life.
If that’s not possible, setting a time limit can help. That could be that until 4 pm, say, the table is your workspace; after that, it’s the dining table again.
Stich-Kreitner recommends simulating a normal office routine. Stick to your working hours and ensure you have email- and mobile-free periods, as well as breaks.
Also, avoid sitting at the computer in your pyjamas, to emphasise the boundary between work and private life.
And then there’s the matter of furniture. " A kitchen chair is fine for a quick break now and then, but not for an eight-hour day,” says Stephan Sandrock, Head of the Department of Work and Performance at the Institute for Applied Ergonomics.
When it comes to your desk: you should have enough space to fit your knees underneath without bumping them against the edge. A height-adjustable desk that allows you to work dynamically is ideal.
Your chair should have at least five castors and be height-adjustable. There should be as close to a right angle as possible between your upper and lower arms, so your arms are positioned below heart level.
Your hands should rest loosely on the keyboard. "If they’re angled upwards at a sharp angle, signs of fatigue set in more quickly,” says Sandrock.
Very few people in the office stare at a tiny laptop screen. Working on a large screen is much more comfortable.
Depending on your work, you may find a separate monitor useful at home, especially if you work on a computer all day. An external mouse and keyboard usually make work easier too.
It is important that the monitor is positioned correctly. The rule of thumb: a viewing distance of 60 to 70 centimetres for a 19-inch monitor. Your gaze should always be directed downwards. The top edge of the screen should be below eye level to reduce strain on your neck muscles.
Checklists on workplace ergonomics, such as those from the Institute for Applied Ergonomics, offer guidance on setting up your workspace.
But what can you do in small flats without a separate study? Set up a small work corner where the light doesn’t cast too many shadows on the monitor and where you can leave your materials out. "A writing desk can be a good option if you don’t need much storage space otherwise,” says Sandrock.
Some may wonder why is having your own desk so important? This is where work materials can be left until the next time you need them. You can sort documents and file them away. And best of all, you don’t have to tidy up straight away after work, which takes the pressure off.
Choose a quiet spot where there is little noise. It’s important to remember that not all noise is the same.
"Sound that carries information, such as speech, is generally more disruptive than other noises because it cannot be blocked out,” says Sandrock.
If you do not have a separate room, you may have to improvise. You could set up a shelf, for example. That at least provides a little spatial separation. - dpa
