The Home Office

Ideally, you should choose a spot that can serve as your “permanent” home office, so you can set it up just the way you like it without having to start from scratch every day. A separate room is ideal for creating a quiet workspace. 

The Chair

Sedentary work is part of everyday life for many Danes. The chair is an important factor to consider when working from home. If you don’t have an adjustable office chair, you can adapt a regular dining chair as best as possible. To achieve the best possible posture, follow these tips: Sit with both feet flat on the floor and your buttocks positioned all the way back on the chair. If the seat is hard, it’s a good idea to sit on a cushion. To avoid slouching, placing a small cushion in the small of your back can be helpful.

The table

It’s important to keep your shoulders relaxed throughout your workday. Find the right desk height: Sit with your shoulders relaxed, your arms at your sides, and your elbows at a 90-degree angle (the desk should be at the same height as your fingertips) If the desk is too high, you can adjust the chair’s height or sit on a cushion. If the desk is too low, it should be adjusted by placing blocks under the desk legs.

Desktop or laptop?

Laptops can be a major contributor to neck and shoulder pain. Strain occurs because the screen and keyboard cannot be positioned in a way that aligns with your body’s anatomy. It is therefore recommended that you bring your monitor, keyboard, and mouse home from work whenever possible. Below are some helpful tips for optimal setup, whether you use a desktop or a laptop.

Workstation with a laptop

If you use a laptop, it’s a really good idea to use a separate keyboard and mouse. That way, you can place the keyboard and mouse relatively close to your body and keep your shoulders relaxed. You can then place your laptop on a small box or similar surface so that the top edge of the screen is at eye level. This minimizes the strain on your neck.

Workstation with a separate monitor

Place the screen 50–70 cm away from your body—this is roughly an arm’s length—and adjust the height so that your eyes are level with the top of the screen. Avoid bending your wrist backward when using the mouse or keyboard, as this increases the risk of strain, and remember to change the position of the mouse regularly.

The sofa

If you have to work on your laptop while sitting on the couch, place it on your lap and make sure to support your elbows with pillows so your shoulders stay relaxed, and change positions often. If possible, sit on an extra pillow to minimize strain on your lower back. It’s especially important to change positions often and move your neck occasionally, since your neck is particularly vulnerable in this position.

Lighting

You should try to get as much natural light as possible, but avoid sitting in direct sunlight. If you can’t get enough natural light, you can supplement it with ceiling and desk lamps. Be sure to avoid glare from all light sources and minimize shiny and bright surfaces around your home office.

Ventilation

Keep track of indoor air quality! Be sure to get some fresh air several times throughout the workday—preferably for 10 minutes at a time, possibly combined with breaks. 

Short breaks

Humans are built for movement. Office work, on the other hand, tends to lead to inactivity and a sedentary lifestyle. That’s why your body needs to be kept moving. Remember to take a five-minute break every hour—get away from your home office. For example, you could walk up and down the stairs in your building, go outside, or grab a drink.

"The next one is the best"

It is absolutely essential that you do not sit in the same position for too long. Vary your sitting height by sitting on a cushion, sitting on the edge of the chair, etc. For a change of pace, it can be nice to sit with your laptop on the sofa or in an armchair for about half an hour, after which you return to your home office—be mindful not to spend too much time in “relaxed positions,” such as on the sofa.

Daily exercise and physical activity

Physical activity helps prevent and alleviate the discomfort caused by sedentary office work. Make it a priority to get some exercise during your lunch break or right at the end of your workday. Research shows that just two minutes of resistance band exercises every day can reduce pain in the shoulders and the neck region. These exercises are included to help you keep those aches and pains at bay.