If you’re working from home now, you might be feeling the effects of what’s known as the “home office blues.” The isolation, distractions, and poor ergonomics can lead to neck pain, backaches, and even carpal tunnel syndrome. But there are some easy things you can do to make your home office a wellness oasis. Here are a few tips to get you started.
Lighting Matters
Glare on computer screens, coupled with dim overhead lighting, is a recipe for eye strain. In fact, there is a condition called “computer vision syndrome” in which a person who spends long hours in front of a digital screen experiences blurred vision, dry eyes, headaches, and neck and shoulder pain.
To avoid this, ensure your computer screen is facing away from any windows, and supplement with floor lamps or task lights. While sunshine is generally better for your overall well-being, in this case, you want to avoid having any light sources behind your monitor to prevent your eyes from working too hard.
You can also try a light therapy lamp, which helps by exposing you to full-spectrum light that can boost your mood and improve your focus.
Invest in an Ergonomic Chair
If you’re working from home, chances are high that you will spend the majority of your day seated in front of your computer. That is why you should never scrimp when it comes to buying a good office chair. A quality ergonomic chair will support your back, help you maintain good posture, and prevent pain in your neck, shoulders, and back.
When shopping for an office chair, it is better to visit office furniture stores personally to try out their products or read online reviews to get an idea of which ones are suited for your needs.
You can also use a lumbar support pillow or even just a rolled-up towel to prop up your lower back. This will improve your posture and keep your spine in alignment, reducing muscle aches and pains at the end of the day.
Improve Air Quality
The air you breathe also has an impact on your productivity and, more importantly, your well-being. Many offices already suffer from the sick building syndrome because of poor air quality. Do not recreate the same problem at home.
To improve air quality in your home office, invest in an air purifier. This will help remove airborne contaminants such as dust, pollen, and pet dander. Some houseplants are known to capture irritants from the air, so you might want to consider adding a few of these to your office space. The best plants for improving air quality include aloe vera, spider plant, snake plant, golden pothos, and peace lily.
You should also use a humidifier to add moisture to the air and reduce the risk of dry eyes, nosebleeds, and cracked lips.
Keep Healthy Snacks Within Reach
One benefit of working from home is the freedom to eat whatever you want, whenever you want. However, snacking on unhealthy foods will lead to weight gain and make you feel sluggish throughout the day.
To avoid this, keep healthy snacks within reach. This way, you won’t have to go far to satisfy your hunger, and you’ll be less likely to indulge in unhealthy junk food. Some good options include nuts and seeds, fruits and vegetables, yogurt, whole grain crackers, and dark chocolate.
You should also have a water bottle close by to stay hydrated throughout the day. Drinking plenty of water has numerous health benefits, including boosting your energy levels and flushing out toxins from your body.
Find Excuses to Move
Spending too much time seated is bad for your health. In fact, prolonged sitting has been linked to an increased risk of obesity, type 2 diabetes, heart disease, and even cancer. That is why it is important to find excuses to move around every few hours, even if it’s just for a few minutes.
You can use a standing desk or invest in a sit-to-stand workstation to avoid being seated for long periods. If you don’t want to spend money on new furniture, you can simply stack some books or boxes to create a makeshift standing desk.
You can also set a timer to remind you to get up and move every 20 minutes or so. When the timer goes off, stand up and do some stretches, walk around the house, or just take a quick bathroom break.
By following these simple tips, you can design a home office that promotes wellness instead of causing stress and discomfort. Taking care of yourself is essential when working from home—after all, you deserve an oasis that allows you to be productive and feel good at the same time.
