7 ergonomic upgrades you home office needs

Instead of buying a new desk, you can stand at the kitchen counter or island, says Kevin Munhall, owner of Habit Disruption in Hoboken, New Jersey, who specializes in helping people with

posture and ergonomics. Sitting or standing, your work surface should be at elbow height with arms at 90 degrees. While prolonged sitting can lead to health problems like obesity and

diabetes, standing too long can cause varicose veins and lower back pain. The current recommendation from experts is to alternate every 30-60 minutes between sitting and standing throughout

the day. 4. A PROPERLY POSITIONED SCREEN See more Health & Wellness offers > The top of your screen should be at or slightly below eye level and an arm's length away to avoid

straining your eyes, neck and shoulders. If you work on a laptop, “it's difficult to check all of the ergonomic boxes because the screen is connected to the keyboard,” says Chambers, an

expert in human movement and injury prevention. To raise your laptop screen to the proper height, buy a stand or use a stack of books. For a PC, get a computer arm. 5. AN ERGONOMIC KEYBOARD

(AND MOUSE) Ergonomic keyboards reduce strain by placing your hands and arms in a more natural position. If you use a laptop, get an external keyboard and mouse so you can raise the screen

but don't have to reach up to type. An ergonomic mouse, which is contoured to your hand, can prevent gripping too tightly. 6. A WRIST PAD If you type a lot, a cushion that sits in front

of the keyboard — called a wrist pad — may help prevent repetitive stress injuries. It's an easy and inexpensive fix. 7. A BIGGER MONITOR If you squint at the computer screen or hunch

over to see it better, consider getting a larger monitor to reduce eye and neck strain. If you're using a laptop, you can hook it up to a bigger screen. You also can enlarge the type,

change the font style, lower your device's brightness or use the “night” mode. Follow the 20/20/20 rule: Every 20 minutes, look away from the screen at something 20 feet away for 20

seconds. _Editor’s note: This article originally was published on April 19, 2021. A reference to the length of time people worked from home during the COVID-19 pandemic has been updated._