5 Common Ergonomic Mistakes In Remote Workspaces And How To Fix Them

An Intelpoint 2024 report shows that 17% of the Nigerian working population are remote workers, so either you are one or you know one. Most remote workers are users of display screen equipment (DSE), which includes laptops, electronic pads, mice, keyboards, monitors, tablets, and others. Therefore, if you continuously use these devices for more than one hour daily, you are classified as a DSE user.

Now that we’ve gotten that out of the way, most people don’t know there are hidden costs to continuous DSE usage. Yes, I know remote work comes with all the benefits: flexibility, no commute time, financial freedom for some. But don’t let all the sweetness blind you; there’s a downside.

What scares me is that most people don’t know about the impending danger. When they see the signs, they ignore them and think it is nothing. All those short-term back pain, neck pain, hand tingling, sudden electric shocks down the arms and legs are the ways the body screams, “Something is happening to me. 

Staying in a static position for long (more than 30 minutes) and using a poor ergonomic workstation is a surefire recipe for musculoskeletal pain and strain. I see this commonly affecting the neck, shoulder, wrist, back, and knee joints of remote workers. Sadly, these conditions always start as simple aches and discomfort, which then escalate to severe pain or musculoskeletal disorders.

Don’t worry, I’m not a prophet of doom. Everything I listed earlier is avoidable and manageable; you just have to be intentional about making simple changes to your workstation setup and work routine.

So, here are the five most frequent mistakes I see in my Occupational health physiotherapy practice and easy, evidence‑based solutions to fix them.

1. Working Without a Dedicated Workspace

As Nigerians, our mantra is always to get the job done no matter the situation. We go run am, nothing go do us! The mantra is a test of your resilience, but there are situations where you must let it go, especially when your physical health will suffer because of it.

Many remote workers and freelancers work from their beds and couches, which gives momentary comfort. However, maintaining such a static position for sustained periods where all your joints are not supported can lead to musculoskeletal pain, disorders, and eye strain.

Here is how to fix that:

1. Identify a quiet place in your house with a good source of natural light and enough room to change positions at intervals. Make this your dedicated workstation.

2. On the other hand, if you have a small room with barely enough space for a dedicated workspace, do not worry; I have tips on making your space ergonomically friendly in the other section of this article. However, I’d advise that you prioritize getting a dedicated workspace, as that is ideal for DSE users.

   

Having a comfortable and designated workstation will improve your productivity and mental focus while also eliminating the risks of MSK disorders and pain.

2. Poor Chair & Desk Set-up

Once you have chosen a designated workspace, your priority should be your chair and desk, as you will spend most of your time using them. Many Nigerian remote workers and freelancers use non-ergonomic or poor ergonomic seating, such as dining chairs, stools, and couches. At the same time, some have the right chair and desk, but they use them incorrectly, as they are not accustomed to the features that come with them.

Poor seating surfaces encourage abnormal posture, such as slumping or forward leaning, as the anatomical spine alignment is not supported. This causes uneven distribution of weight and pressure in the spine and, if not corrected, can cause pain over time.

Here are things to look for to ensure your workstation provides ergonomic support when using DSE.

Most standard office chairs:

-        have a 5-star base of support,

-        are height and tilt adjustable,

-        have adjustable armrests

-        lumbar support.

These features ensure your spine and joints are supported at all times.

Here are tips to ensure your chair gives the maximum ergonomic support:

-        Adjust the seat height so that you can sit with your knees at about 90 degrees, allowing an upright sitting position when using DSE.

-        When using DSE, adjust the armrest, so your elbow is about 90 degrees to your desk. This will support your wrist and shoulder joint when using the mouse or keyboard and help relieve pressure.

-        You can adjust your chair's back tilt function to a comfortable position and lock it afterward, ensuring your spine is well-supported.

If you do not have a standard office chair or designated workspace yet, here are some simple adaptations and modifications to improve your working conditions. Please note that these are temporary fixes and should not be used on a long-term basis.

-        To maintain an upright position and get some lumbar support, add a desired number of pillows to your current chair setup to get about 90-degree angle for your knee joints.

-        Pillows can also be added to a sitting surface to make it more comfortable.

Also, office desks are produced in standard heights, so having a height-adjustable chair comes in handy, as this solves most of the problems. In cases where the desk is at lower height when seated, adding big books to form a tile block on your desk or getting a laptop riser will help you raise your screen to your eye level to promote comfort.

If the desk is higher, using the chair height adjustment function to raise the chair and getting a foot stool to support your leg while sitting will enhance your comfort. With all these ergonomic adjustments for your chair and desk, normal joint and spine alignment will be maintained, and the strain on your muscles and joints will be reduced.

3. Screen and Keyboard Placement Errors

As a DSE user, you can’t be selective about your ergonomic comfort. Prioritizing your chair and desk is the right thing, but it is not enough. Screen and keyboard placement can cause discomfort.

Having your screen at a height that is too low or too high can cause strain to your neck, while having your keyboard too close can cause discomfort to your wrist. Also, having your mouse so far away from your body can trigger pain in your shoulder joint.

Here are simple adjustments you can make to ensure you are not straining your neck, shoulder, and wrist while using DSE.

●      Adjust your screen and ensure it is at your eye level, as that will reduce the strain on your neck. If you use a laptop, you will need a laptop riser or stand to achieve this, but temporarily, you can stack textbooks on your desk to ensure you have the proper alignment for your neck while using DSE.

●      Your screen should always be about arm's length. If you work on a laptop, getting an external keyboard and mouse to work comfortably from this position is advisable.

●      If you work with two or more screens, arrange them side-by-side to minimize repetitive neck rotation and centralize your primary screen.

These changes align your neck, shoulders, and wrists, reducing postural strain.

4. Maintaining a prolonged sitting position

Having worked across industries where I had to stand for about 10 hours per day, and a desk-based job where I sit for 8 hours per day, I can boldly tell you that there is no good or bad position for your body, and movement experts have also evidenced this.

What makes a position good or bad is the flexibility you incorporate into it. Our muscles generally do not like static positions for prolonged periods, whether standing or sitting, as they get fatigued easily.

Introducing stretches and microbreaks to your work routine can make a big difference.

Hence, I recommend that you engage in stretches and active joint movement at least once every hour for about 3–5 minutes or longer, depending on how you can adapt it into your work routine. This will help you keep your joints active, lower your stress hormone (cortisol) level, and improve blood circulation.

5. Screen breaks

Continuous screen usage without breaks can cause eye irritation and headaches. Poor lighting can also worsen the problem. So, to optimize remote working as a DSE user, prioritizing screen breaks is a must. Here are a few tips on achieving screen breaks to function optimally as a remote worker.

-        Adopt the 20-20-20 rule and let it shape your screen breaks. The rule simply means that you look away from your screen every 20 minutes to gaze at something 20 feet away for 20 seconds before continuing your work. This must be a continuous exercise throughout your DSE usage.

-        Ensure your screens are positioned so you are not facing or backing the window. Arranging your screens perpendicular to the natural light source helps reduce screen glare.

-        Ensure that you set your screen brightness to a tolerable level. Also, if the lighting source in your room is poor, try to get a rechargeable lamp to improve the lighting and ensure that the light is diffused and not centred on your screen.

Yes, remote work offers more flexibility for work-life balance, but only if your workstation setup provides the necessary ergonomic support. Avoiding these five ergonomic mistakes ensures sustained comfort, productivity, and wellbeing while you work remotely.

Aim for a dedicated workspace, change your posture regularly, follow the screen and keyboard positioning guidelines, and take visual breaks. Most importantly, listen to your body. A few minutes of proactive change can save you from months of pain later.