As the growing number of workers aged 60 and above shows, age is just a number in today’s workforce.
The widespread adoption of work from home jobs makes it easier for Gen X’ers (1965-1980) and Boomers (1955-1964) to continue working despite their age.
However, working remotely does come with challenges for older members of the workforce.
Thus, you’ll need to establish a proper workstation to remain productive in your stay at home job.
Here’s a step-by-step guide for creating an ergonomic remote work setup as a Gen Xer.
1. Introduction: Why Ergonomics Matter for Gen X’ers Working From Home
Before we begin, let’s first discuss why home office ergonomics is particularly important for Gen X’ers in an online work from home setup.
The Shift to Telecommuting and Why Gen X’ers Need to Prioritize Ergonomics
Although work from home jobs aren’t new, they’ve only grown in popularity quite recently.
That said, working from home means constantly dealing with joint pains, back issues, and vision strain due to prolonged sitting and doing repetitive tasks.
Fortunately, by creating an ergonomic remote work setup, Gen X workers can minimize these health risks and improve their work habits.
Common Health Issues You’ll Encounter at Home
Here’s an in-depth look at the various types of chronic pain you may encounter while working from home:
- Musculoskeletal Problems:
- Back and Neck Pain: Poor posture and prolonged sitting can cause chronic pain.
- Carpal Tunnel Syndrome: Commonly experienced by Gen X’ers in a work from home data entry position, repetitive hand movements from typing can lead to wrist and hand pain.
- Joint Stiffness: Constant lack of movement can result in stiffness and decreased flexibility.
- Eye Strain and Vision Issues:
- Digital Eye Strain: Staring at your computer/laptop screen for a long time can cause dryness, headaches, and blurred vision.
- Blue Light Exposure: Prolonged screen time can lead to disrupted sleep and increased eye fatigue.
- Stress and Mental Fatigue:
- Work-Life Imbalance: The sudden blurring of lines between work and personal life can cause stress and lead to burnout.
- Isolation and Loneliness: Work from home jobs can lead to reduced social interaction, which can impact your mental well-being.
- Sedentary Lifestyle-Related Conditions:
- Weight gain and obesity: Sitting for long hours without exercise leads to weight gain.
- Poor Circulation: Constant inactivity increases the risk of restricted blood flow, especially in your lower extremities.
- Sleep Disorders:
- Insomnia: Working irregular hours (i.e., working night shifts) and excessive screen time severely disrupt your sleep pattern.
2. Choosing the Right Work From Home Jobs for Comfort and Stability
Besides setting up an ergonomic home office, it also helps to have an online job that suits your body’s needs.
Some of the most popular stay at home jobs for Gen X’ers include:
- Virtual Assistant (VA) Positions Like Executive, Marketing, and E-commerce Assistants,
- Data Entry Work from Home Roles Like General, Medical, and Legal Data Entry Specialists,
- Telecommuting Roles like Project Managers and Online Accountants, and
- Online Tutoring and Business/Career Consultants.
For a more in-depth look at these work from home jobs for Gen X’ers, click here.
3. Designing an Ergonomic Workspace at Home
Let’s now discuss what you’ll need to set up an ergonomic remote work setup:
Ergonomic Desk and Office Chair Selection
Since you’ll be spending most of your shift sitting down, a comfortable desk and chair are a must.
Aside from comfort, having an ergonomic desk and office chair helps improve your sitting posture and reduces your risk of musculoskeletal issues.
Adjustable Height Desks and Lumbar-Support Chairs
When purchasing a work desk, look for ones with adjustable heights. You want adjustable desks that can lower to around 25-27 inches for sitting, and rise to at least 45-50 inches for standing.
They should also be easy to adjust; motorized chairs are more convenient, but are pricier.
Furthermore, they should be sturdy enough to support your weight without wobbling at any setting.
Finally, ensure that your desk has ample surface space for all your work tools. Cable management features also help keep your workspace organized.
On the other hand, when purchasing an office chair, choose ones with adjustable lumbar-support cushions (either built-in or add-on) which helps reduce lower back pain.
Also, look for ones offering not only adjustable seat height but also seat depth and tilt. These features allow you to adjust the chair’s position so your feet can rest flat on the floor and your back can maintain a healthy posture.
Alternative Setups (Adjustable Standing Desks, Treadmill Desks)
In addition to the usual desks and ergonomic office chairs, there are other setups you can use to help avoid prolonged sitting and promote movement like:
- Sit-Stand Desk Converters:
- These devices let you convert an existing desk into a sit-stand workstation.
- You can find some examples of this here.
- Treadmill Desks:
- Who says you can’t work and work out at the same time? This device combines a treadmill with a desk so you can engage in light exercise while accomplishing your daily tasks.
- This helps you improve your cardiovascular health, boost your energy, and combat the sedentary nature of remote work.
- You can find examples of this here.
Screen and Monitor Positioning
Once you have the right desk and chair, the next step is ensuring your computer/laptop’s monitor/screen is adjusted properly.
If your monitor is positioned too high or too low, it forces you to constantly tilt your head, leading to neck strain and back pain.
Additionally, a monitor positioned too far or too close leads to computer vision syndrome.
Ideal Monitor Height and Distance to Reduce Neck Strain
To avoid these problems, what’s the proper screen height and distance you should aim for?
Typically, you should adjust your monitor/screen’s height so that the top of the screen is at, or slightly below, eye level. For those wearing bifocals, your screen should be below eye level.
Next, your screen should be positioned at about arm’s length (roughly 20-30 inches) away from your eyes. If you have a larger monitor, you should add more viewing distance.
If your table is a little short, you can purchase a monitor riser stand to help you achieve the proper screen height, like this.
Blue Light Filters and Anti-Glare Screens for Eye Protection
Aside from adjusting your monitor/screen’s height, you can further reduce eye strain and protect your sleep cycle by using blue light filters.
These usually come in the form of built-in settings within your computer/laptop or by using screen protectors and blue light-blocking glasses.
Another tool you can use to protect your eyes are anti-glare screens. These minimize reflections and diffuse light so it’s easier for your eyes to process information and remain focused on the screen.
Keyboard and Mouse Ergonomics
Feeling wrist cramps lately? If so, it’s time to replace your current keyboard and mouse setup with a more ergonomic one.
These lessen your risk of repetitive strain injuries (RSI) like carpal tunnel syndrome, tendinitis, or chronic wrist pain.
Wrist Rests, Ergonomic Keyboards, and Vertical Mice
A wrist rest helps relieve some of the tension in your arms when using the mouse/keyboard. They cushion your wrists so that they’re in a more neutral and relaxed position.
If you feel awkward using a wrist rest, there are ergonomic keyboards and vertical mice.
The former are designed with a split or curved layout that encourage a more natural hand and wrist posture. This is especially beneficial during long work days and prevents chronic discomfort.
On the other hand, a vertical mouse keeps your hand in a handshake position, reducing the strain on your wrist and forearms.
How to Prevent Repetitive Strain Injuries?
Aside from improving your mouse and keyboard ergonomics, here are some other ways to prevent RSI:
- Incorporate Desk Exercises:
- You can include stretching exercises for desk workers in your daily routine to alleviate muscle tension and improve blood circulation.
- Maintain Proper Posture:
- Having the right gear alone isn’t enough, you must also remain mindful of your posture.
- Sit up straight with your shoulders relaxed and your feet flat on the floor. Keep your spine aligned with your seat to minimize stress on your muscles and joints.
- Alternate Between Tasks:
- Varying your activities throughout the day prevents overusing the same muscle groups.
4. Optimizing Lighting and Air Quality
Aside from having the right furniture and equipment, an ergonomic workstation should also have appropriate lighting and ventilation:
Lighting for Reduced Eyestrain
A well-lit home office makes it easier for you to focus on your work, since your eyes aren’t constantly adjusting to different light levels.
Furthermore, exposure to natural or daylight-mimicking lighting helps maintain your body’s natural circadian rhythm so you can sleep better at night.
Natural vs. Artificial Light and Best Positioning
Natural light primarily comes from the sun and is a proven source of Vitamin D and improves your productivity and sleep quality.
The best way to get this is by positioning your desk perpendicular to a window, as this provides ample illumination without direct glare on your screen.
In contrast, artificial light is generated by man-made sources like electrical bulbs (LED, fluorescents, etc.) and emits higher blue light levels, which can cause eyestrain if mismanaged.
Thus, use adjustable and diffused light sources (i.e., desk lamps or overhead fixtures with warm, soft white bulbs) to create a uniform light environment. Additionally, using task lighting is useful for focused work since it’s adjustable.
Overall, mixing these two (i.e., using natural light to regulate your body’s rhythm and supplementing it with well-placed artificial light) creates an optimal workstation.
Air Quality and Ventilation
Good air quality creates a more comfortable working environment, improves cognitive function and focus, and minimizes your risk of allergies:
- Maximize Natural Ventilation:
- If your workstation has a nearby window, keep it open to allow fresh air to circulate.
- Incorporate Indoor Plants in Your Workstation:
- Certain houseplants like peace lilies, snake plants, or spider plants can naturally filter pollutants and add moisture to the air.
- Use Air Purifiers:
- An air purifier like the A.M.I Services Air Purifier, Dyson TP07 Cool Fan Air Purifier, and the Coway Airmega 400 HEPA Air help remove airborne allergens and pollutants.
- Maintain a Clean Environment:
- Regularly cleaning your workstation reduces the accumulation of dust and allergens.
5. Daily Work Routines to Maintain Health and Productivity
Establishing a work routine helps create clearer boundaries between work and your personal life.
This helps you build momentum and remain focused on your tasks while minimizing the risk of overworking, which is common in a remote setup.
Finally, having a routine fosters a sense of predictability, which reduces decision fatigue and anxiety.
Work Schedule and Break Optimization
Having a hard time setting up a proper work schedule in your work from home job?
Here are some tips that can help:
- Establish Consistent Work Hours:
- If your work from home job offers flexible work hours, define a clear start and end time that suits your personal and family obligations.
- Plan Structured Breaks:
- Scheduling a longer break during lunch and/or during mid-afternoon to stretch or walk helps you reset your focus.
- Use techniques like the Pomodoro method, where you work for a set time (typically 25 minutes) followed by a 5-minute break.
- Alternatively, you can follow the 20-20-20 rule (every 20 minutes, look at something 20 feet away for at least 20 seconds) to give your eyes some rest.
- Customize Your Routine:
- Adjust your routine as needed until you can find a pattern that maximizes your productivity and well-being.
- If you’re a night owl, you can opt for a night shift to maximize your peak productivity hours.
6. Essential Tech and Accessories for an Efficient Home Office
Here are some other things you might find handy in an ergonomic work from home setup:
Noise-Cancelling Headphones and Soundproofing Solutions
Unlike a traditional office, distractions abound in a remote workspace.
One way to minimize these is by using noise-cancelling headphones while working -they actively reduce ambient background noise so you can better focus on your work.
Examples of these include the Bose QuietComfort Ultra Headphones, Sony WF-1000XM5, and Soundcore Space One.
Another way to minimize background noise is by soundproofing your remote workstation.
Here are some ways to do so:
- Select a Dedicated Work Area:
- Pick a room or area in your home separate from the main living spaces, preferably one with a door so you can limit household noise.
- Soundproof the Space:
- Use heavy curtains or blinds to help block outside noise.
- Furthermore, use rugs and carpets to muffle sound further.
- Finally, if your budget allows it, you can invest in acoustic panels or foam to dampen noise if your space is particularly echo-prone.
- Optimize Your Workstation’s Layout:
- Arrange your desk away from windows or other noisy areas to minimize noise, and place bookshelves, plants, or soft furnishings on your workspace to help absorb sound.
Ergonomic Accessories
Other ergonomic tools that can make your remote work setup more comfortable include:
- Footrests:
- Adjustable footrests help promote better posture by allowing you to keep your feet flat and your legs properly supported.
- Laptop Stands:
- Elevating your laptop with an adjustable stand helps bring the screen up to your eye level, reducing neck strain and encouraging a more upright posture.
- Wrist Pad:
- Using cushioned wrist pads or ergonomic mouse pads helps you maintain a neutral wrist position while typing or using a mouse.
- Monitor Arms:
- These allow you to easily adjust the height, tilt, and distance of your computer screen, ensuring an ideal viewing position.
- Keyboard Trays:
- Helps align your keyboard and mouse at the proper height and angle that supports a natural wrist posture.
Affordable vs. Premium Ergonomic Gear
When choosing between cheaper and more expensive ergonomic gear for your remote work setup, here are some things to consider:
- Long-Term Investment:
- While premium ergonomic furniture and tools are generally pricier, they’re also generally built with better-quality materials and come with better warranties.
- If you’re already prone to chronic pain, investing in these is the smarter choice.
- Immediate Budget Constraints:
- There are many affordable ergonomic options available for those on a tight budget.
- Usage and Longevity:
- If you plan to work from home for good, the added comfort and durability of premium ergonomic gear are well worth the extra expense.
- Customization and Features:
- There are mid-range products that can provide features like lumbar-support cushions, height adjustability, and build quality.
Overall, while purchasing premium ergonomic gear offers better long-term benefits, there are affordable options for those on a budget, too.
7. FAQ: Answering Common Questions From Gen X Remote Workers
Some of the most common questions Gen X’ers ask when setting up an ergonomic remote work setup for the first time include:
What Are The Best Ergonomic Chairs for Long Hours?
If you have the budget for them, these ergonomic office chairs are top-tier for a remote work setup:
- Branch Ergonomic Chair Pro:
- Features adjustable armrests, seat depth, and a seat tilt for active sitting, along with customizable lumbar support for maximum comfort.
- In addition, it features options for headrests and different fabric finishes (vegan leather or true leather), so you can really personalize your chair.
- Warranty: 7 years
- Herman Miller Aeron:
- Renowned for its breathable mesh, extensive adjustability, and excellent lumbar support, this chair’s design helps distribute your weight evenly, reducing pressure points during long shifts.
- Warranty: 12 years
- Haworth Zody Task Office Chair:
- This eco-friendly option features asymmetrical lumbar adjustments and is highly customizable, making it ideal for various body types.
- Furthermore, its design helps alleviate back pain during long periods of sitting.
- Warranty: 12 years (Chair); 5 years (Mesh and Fabric)
- Sihoo M18 Ergonomic Chair:
- Stands out because of its extensive adjustability, including options for a headrest, lumbar support, seat height, depth, and tilt.
- Aside from its features, its competitive price makes it popular for many remote workers.
- Warranty: 5 years
How Do I Prevent Tech Neck While Working From Home?
Tech neck is any form of chronic neck or shoulder pain, soreness, or stiffness caused by poor posture while using your computers/laptops or phones.
You can avoid this by:
- Adjusting Your Monitor’s Position:
- Keep the top of your screen at or slightly below your eye level so you don’t strain your neck.
- Maintaining Proper Posture:
- Sit up straight with your shoulders relaxed and your feet flat on the floor.
- Taking Regular Breaks:
- Schedule short breaks so you can stand, stretch, or take a short walk – as these help alleviate muscle stiffness and reset your posture.
Is a Standing Desk Worth It for Remote Work?
An adjustable standing desk can be a worthwhile investment as it enables you to alternate between sitting and standing, reducing the risk of musculoskeletal strain and reduced circulation.
Additionally, research shows that standing up and moving around after long periods of sitting also boosts your energy and focus, leading to higher productivity.
8. Investing in Your Health and Career
Setting up an ergonomic workstation is crucial to remaining productive in a remote work setup, particularly for Gen X workers.
By having tools like adjustable seats and desks, optimizing your workspace’s lighting, and incorporating breaks into your routine, you can boost your comfort and minimize eye and muscle strain while working.
That said, are you still looking for work from home jobs? If so, Remote Staff is here to help.
Our jobs list contains plenty of opportunities to choose from. These range from virtual assistant positions and online transcription jobs to online writing jobs and online design jobs.
Ready to start your online career? Click here. Good luck!
