digital nomad

Working Ergonomically | Basic Ergonomics

Sometimes it's hard to be a digital nomad. We love the freedom of being able to work from anywhere, but sometimes that means working from some not-so-comfortable places. There are things you can do though to combat this. Here are some tips for working ergonomically in your digital nomad life. Let’s get to it!

If you’re like me, you might spend your days at a desk. Which is great. Except that desk is the one in your hotel room. The one that makes your arms and shoulders go up in weird angles when you type on your laptop. Yeah, I am talking about the one where you can only put your wrist on the surface of the table because your laptop takes up the remaining space. And yes, the one with the chair which is way too low to work comfortably. Or. Is the table too high? Well, standing is not an option, so the chair must be too low?

Unless you’re some kind of ergonomic superhero, it can be difficult to know how to protect your body from the perils of working at a computer all day long without actually having a proper work space. Thankfully, we’ve rounded up some tips for how to set yourself up for success no matter where you are or what furniture (or lack thereof) you have at your disposal. Let's get to it!

Set Your Workspace Up The Right Way

Nothing sucks the energy out of a productive workday quite like physical pain. Instead of being able to work for hours on end, you’re reduced to finishing your tasks in 15-minute spurts with five-minute recovery breaks in between.

Does Your Work Space Give You A Pain In The Neck?

If you don’t want to be that person, it’s essential to set up your workspace in the right way so you don’t have to sacrifice comfort for productivity. When it comes to avoiding pain and strain while working on your computer, there are two things you should focus on: posture and ergonomics. But what exactly is ergonomics?

The Principles of Ergonomics

Ergonomics refers to the science of fitting one’s workstation and its components to the person working at it.

In an ideal scenario, you would be able to tailor your working environment in a way that suits your unique body and its needs. However, as digital nomads we do not always have this luxury. Therefore, with ergonomics, the goal is to find a compromise between what is best for our health and what is possible or practical given our current situation. This can be accomplished by keeping in mind some general principles of ergonomics.

Carpal Tunnel Is A Result Of Improper Ergonomics

The human body functions best when it is relaxed rather than tense or rigid. This applies particularly to our muscles. In order to maintain a healthy posture while sitting at our computer, we should try to keep as many muscles as possible relaxed while still maintaining an upright position with no slouching. At first this may require some conscious effort but eventually it will become natural without thinking about it.

Good Form. Good Function. Good Health.

Our joints are designed for movement so it's important that we don't stay seated in one place for too long without moving about a bit. Unfortunately, sitting down for hours on end comes with the territory of being location-independent workers but there are some things we can do that will help combat the negative effects of prolonged stationary periods like getting up every hour or so during long periods at the computer and exercising on a regular basis. These strategies will act in concert with each other helping us maintain mobility in both body and spirit. But nothing beats a proper ergonomic chair,

Ergonomic Chair

There are a plethora of ergonomic chairs to choose from, as well as standing desks for you to use instead, but these tend to add up in price quickly. The most important aspect is simply that your chair has wheels and can be adjusted so that you’re sitting at the right height. This is because you want your feet and arms to be resting on the desk without having to scrunch up or strain yourself in any way.

Work Hard. Work Right.

Next, make sure the chair is adjustable so that it can support your back properly. This means that there should be a backrest with an adjustable headrest if possible. Of course, there should also be armrests which are padded and comfortable enough for you not to notice they’re there. And if they are adjustable even better! Finally, the seat itself needs padding but not too much cushioning (as this will lead to poor posture).

The only thing left now is posture: sit up straight with your back touching the back of the chair and your knees bent at a ninety-degree angle. Also ensure that both of your feet are flat on either side of the desk rather than crossed over each other as this will also lead to poor posture further down the line. Granted.

However, this might not apply to a lot of digital nomads. After all, who brings an ergonomic chair with them? It was important to mention this anyway. Because. After all. At some point. You might go to a proper coworking space. And then this information will come in handy.

Use a portable keyboard

After you've found the right chair, the next big step is to use a portable keyboard. If you're spending hours and hours every day in front of your laptop, it is much more ergonomic to lift the screen up to eye level, rather than bending over it (which can cause neck and back problems). Digital Nomad Hack: Use a book (or several) or something else you can find to balance your laptop on. This really makes a difference. And the angle is much nicer when you are doing video calls.

The Keyboard Can Hurt You; Respect It.

But if you raise your laptop, you need a separate keyboard. And a mouse for that matter. Trust me. Get one. It is worth it. It really helped me avoiding pain by being able to adjust my working positions throughout the day. No need to always use them. But it is great to have the option to do so.

Workspace Adjustments

Workstation ergonomics can be a complicated subject, but it's important to pay attention to the way you set up your work area. Ergonomic issues are one of the top causes of pain and discomfort in the workplace. Some tips for setting up your workstation

Your desk height should depend on personal preference, but make sure that you can sit with your feet flat on the floor and that your wrists are straight and relaxed when typing.

Your chair is your throne – adjust it to fit your work needs alone.

It's also crucial that you find a comfortable chair with adequate lumbar (lower back) support.

If possible, place your computer screen directly in front of you with its top at eye level or slightly below. In addition, try to maintain arm's length between yourself and your monitor so that you don't strain your eyes or neck by getting too close or far from it.

Keep everything you need within easy reach as well, including phones, mouse pads, coffee cups (just kidding), etc.

By following these basic guidelines, you'll be able to avoid a lot of potential aches and pains down the road.