More and more entrepreneurs are choosing to set up their office at home, rather than pay the overhead associated with commercial office space.  But in order to create a home office that promotes productivity and good workplace health, it is important to consider the ergonomic design of your area as well as the office furniture and ergonomic computer accessories you choose to purchase.

The following is a helpful guide to some of the basics of ergonomic home office design, and what you need to create a healthy, productive and great looking work environment.

Install proper lighting

There are several things to consider in terms of lighting your home office – each a potential lighting pitfall unless you know the rules regarding good ergonomic design.

First, you should never place your desk where direct sunlight or overhead light shines right on the monitor.  This can cause you to squint when you work, which leads to headaches and eye strain.  Instead, try and place your desk away from the harshest impact of the sun’s rays.  When choosing lighting for your work area, place small lamps behind the computer – and keep the wattage down.  Both techniques will help you maintain better health and ergonomic design.

It all starts with a great office desk chair

Besides being the place where you will spend the bulk of your time, your office desk chair can also mean the difference between good health and a variety of physical ailments – including lower back pain, carpal tunnel syndrome and other issues.

You can avoid these problems by investing in an adjustable ergonomic chair.  These chairs conform to the unique needs of each individual, allowing for adjustments to the back rest, arm rests, chair height and other crucial areas that help determine how long hours spent at the workplace affect the spine, back, arms and wrists.

Proper Ventilation

Setting up your home office in the attic or basement of your home is not a good idea because these areas rarely receive the proper air flow needed to promote good health in your work environment.  Instead, you should set up your home office in area with good natural air flow from windows or (weather permitting) open doors.

Choosing the Right Computer Equipment

When it comes to choosing the computer equipment for your home office, YOU are the purchasing department, so you have to be educated on the best ergonomic choices on the market.  Look for ergonomically friendly keyboards and computer mouse devices that promote comfort for the hands, wrists and fingers.  Also, anti-glare monitors (or monitor add-ons) help reduce headaches and eye strain and give you the freedom to place your computer in more locations.  These all represent nominal investments, but carpal tunnel syndrome ca not be cured once you have it – so it is a good idea to err on the side of caution.

Creating a Space to Call Your Own

In order to maintain a proper “flow” in your home office, you need to craft a space that is entirely devoted to business matters.  We know you love your family, but if they are coming through and interrupting your work day it is going to be hard to get your business off of the ground.  Try and find a part of the house that meets the requirements above, but still allows you some isolation from the comings and goings of family life.

When it comes to back pain, the more you know the better.   If you have experienced brief or extended periods of back pain, please use the following facts to get the help you need!

1. Research has found that over 60% of all United States residents will experience back pain at some point in their lives.  And the majority of these cases will be due to mechanical factors such as movement in a workplace environment and NOT organic factors such as illness or bone disorders.
2. Your chair makes all the difference in the world.  The way you sit while you’re at work can be the difference between a healthy back and spinal trouble.  Make sure that your chair is ergonomically correct, or save that, features proper arm rests and back support.
3. Stay fit and healthy.  The American Chiropractic Association reports that there is a direct link between obesity and back pain.  Exercising regularly helps keep you fit, and as an added bonus is a great way to stay stretched out and limber.
4. Age is a major factor in back pain.  The majority of people with back pain experience an onset of the problem during their 30’s and 40’.   Several clinical studies have shown that back pain gets worse with age and must be addressed more seriously during middle-age.
5. Heredity can play a role in back pain.  If your parents or grandparents experienced back pain, you may as well.   The shape of the spine is handed down genetically and may be the source of the problem.
6. There are two types of instances of back pain: chronic and acute.  Acute back pain comes on suddenly and lasts for short periods of time that feature intense pain.  Chronic back pain remains a problem for months at a time and results in the individual feeling the same back pain in the same area during that period.
7. Taking short breaks during work hours can help alleviate back pain. Getting up from your seated position throughout the day can help avoid stiffness, cramping and other common forms of back pain.  Try and perform simple stretching exercises at your desk for additional preventative maintenance.
8. Quitting smoking can help ease back pain.  Smoking lessens the proper flow of blood and oxygen throughout the body.  These prevent nutrients from reaching, and strengthening, the spinal tissue.
9. Stand up straight and sit up straight. Your mother was right, good posture is important…especially because slumping over or hunching can lead to pressure that causes back pain.
10. Back pain is currently the number one reported reason why people call in sick to work.  1 out of every 2 workers in the United States reports experiencing back pain.
11. Chiropractors work your spine. Chiropractors manipulate the spine in order to alleviate back pain.  Their methods have helped millions of individuals with back pain without using medications of any kind.
12. Bed rest is not always the best answer.  Extended bed rest can actually make your back worse, since the inactivity weakens the muscles and can actually acerbate the problem when you stand up and try to move around.
13. Be smart when you exercise.  If you experience back pain during a workout, the most common reason is that you are performing the exercise incorrectly.  Learn how to do the task in the right way and then try again.  If the back pain continues, move on to something else.
14. Don’t be afraid to see a doctor. If your back pain persists, see a physician immediately.  Doctors and chiropractors can help you develop a proper treatment plan to enjoy life free of back pain.