Ergonomics for Your Home Office

When I packed a few things on Thursday, March 12, 2020, I thought I would be working from home for a couple of weeks. When my back started to hurt from working at my dining room table, I went back to retrieve my Humanscale desk chair from my office.

My brother has worked from home on and off for many years and he suggested I buy an adjustable stand-up desk, even if I chose to remain sitting. The main advantage was that I could adjust the desk to my exact height, and I could take breaks throughout the day and stand. I purchased a Knoll desk, click on the link for Wirecutter’s reviews of stand-up desks.

Eventually, I realized I needed some extra lighting at three in the afternoon when one side of my home gets darker than the other, so I picked up a modern little desk lamp made by Lamps Plus. The lamp helped a lot, but the evening hours are still tricky!

A colleague suggested an external monitor. I had resisted this idea because I didn’t want another piece of technology in my living room. Once my 27-inch monitor arrived I was so thrilled that I didn’t care how much space it took up. It’s so much easier to see my clients and I don’t have to strain my neck or eyes.

I like the feeling of having something under my feet when I am working, so I use a cork yoga block, you might prefer a footrest.

Here’s a list of ergonomic goodies to consider adding to your home or business office:

1. A good, ergonomic office chair, I like the Humanscale Freedom chair for my desk. This chair could also be used as a regular therapy chair, however, I prefer my Stressless chair for that as it offers a little more support.
2. An external keyboard and mouse to avoid straining your hands, I use Logitech’s mice and keyboards.
3. A large monitor to attach to your laptop, I mainly use a pc, so I purchased one from Dell, Apple has some gorgeous monitors!
4. Noise cancelling headphones so you don’t hear your neighbor’s dogs or your colleagues walking down the hall with their clients. I use Apple’s AirPod Pros. I like them but sometimes the pairing is a problem with a pc.
5. External HD camera if your lighting/clarity needs improvement, I use Logitech’s Logi camera and it’s definitely worth the investment.

I enjoy combining working from home with doing telemedicine from an office, leaving the house feels good! Others prefer to see their clients in person. Whatever choice you make it’s important to have the right equipment.

Maria Gray, LMFT, NMP, CGP, is a psychotherapist in private practice in Century City, she is a Brainspotting Specialist who specializes in trauma and addictions. Maria is a Certified Group Therapist and currently offers three online groups in her practice. She enjoys working with adults who grew up around mentally ill or addictive family members. To learn more, go to www.mariagray.net.