The Importance of an Ergonomic Workspace
An ergonomically correct workspace can help ease joint symptoms and reduce fatigue from spending extended periods of time in uncomfortable positions. “Ergonomics is the science of fitting the task to the worker to maximize productivity while reducing discomfort, fatigue, and injury,” says Natalia Ruiz, a physical therapist and certified office ergonomics evaluator with Rusk Rehabilitation at NYU Langone Health in New York City. “Having an ergonomic setup ensures you work in neutral postures that reduce strain in your joints and tissues already affected by psoriatic arthritis. Therefore it can reduce your symptoms — or reduce the risk of developing them [in the first place].” “Proper support and good body mechanics can help prevent compensatory movement patterns that can lead to increased pain and stiffness,” adds Jamie Hilker, an occupational therapist and certified hand therapist at Mayo Clinic in Rochester, Minnesota.
Your Right to Reasonable Accommodations for Your Home Office
If you work a full-time job and require new equipment to make your home office more psoriatic arthritis friendly, talk to your employer. The Social Security Administration considers psoriatic arthritis a disability, and the Americans with Disabilities Act (ADA) requires employers to make reasonable accommodations that enable full-time employees to perform their essential job functions. Reasonable accommodations may include physical changes to your workspace and accessible and assistive devices. That includes anything you need to be comfortable and productive at your job, such as special equipment you need. While these requirements don’t always cover purchasing specific expensive equipment, your employer may be eligible for tax credits if they do supply you with accommodations.
How to Make Your Workspace More Comfortable
In many cases, small adjustments to your workstation can make a big difference. Here are a few tips to help you set up a psoriatic arthritis–friendly home office.
1. Talk to an occupational or physical therapist
An occupational or physical therapist who has knowledge in office ergonomics can help you design and modify your current home office space. These therapists specialize in adapting your environment to your abilities to help you better perform daily activities and reach your goals. “They assess your particular setup, listen to your needs, and make recommendations based on observation and research,” says Ruiz. Hilker recommends looking for a licensed and registered occupational therapist or certified hand therapist. Ruiz suggests looking for a certified office ergonomics evaluator or board-certified practitioner of professional ergonomics. To be covered by insurance, most evaluations require a doctor’s referral, says Hilker. “Insurance typically covers some of the costs, but most people end up paying a portion [out of pocket],” she says. Many corporate human resources departments will provide these services to their employees, Ruiz adds.
2. Select the right chair
Your seated posture affects the positioning of your whole body. “We can observe an increase in the stress on involved joints, such as the elbows, hands, knees, and feet” when people sit in awkward positions, says Ruiz. A comfortable chair is essential. Your workstation chair should:
Support your spinal curves. The right chair helps support your lower back and circulation, says Ruiz. When your back is supported, you shouldn’t feel pressure in the back of your knees.Be adjustable in height. You want your thighs and forearms to be parallel to the floor. “Clearance between your thighs and the edge of the seat should be about two inches, and the distance between the desk and your thighs should be around two inches,” says Ruiz.Have no (or adjustable) armrests. Armrests should only be used when you’re resting, not working. Contact stress on your joints and tissues from armrests can lead to pain and discomfort. “When you use armrests for prolonged periods of time, symptoms can present in the forearms and hands,” says Ruiz. Armrests may also cause you to hike your shoulders, causing shoulder pain, and improperly position your wrists and hands for typing.
3. Raise your laptop or computer
Position your monitor directly in front of your face, with the top of the screen at or slightly below eye level. It should be about an arm’s length from you and directly behind your keyboard. (You may need to lower the monitor an inch or two if you wear bifocals). Hilker says her psoriatic arthritis patients often say they struggle to find a comfortable position on a laptop. “I often recommend getting a separate wireless keyboard in this case,” she says. You can also buy an adjustable ergonomic laptop stand or a docking station with a full-size monitor to raise the height of your screen.
4. Get an ergonomic keyboard
Your keyboard should be at a height where your elbows sit at — or slightly more than — 90 degrees while your wrists remain straight. If your keyboard is too high, you may want to either raise the height of your chair or buy a keyboard tray that’s adjustable for both height and tilt and large enough to fit your keyboard and mouse on the same level. Both Ruiz and Hilker recommend using an ergonomic split keyboard. “It places the forearms and wrists in a more neutral position,” says Hilker. She suggests trying out a few options at the store to figure out which feels most comfortable to you. A keyboard rest may or may not keep your wrists in a more neutral position and prevent you from leaning your wrists on the edge of your desk. Just avoid mouse pads; Ruiz says they’re not great for your wrists and hands.
5. Use a footrest if necessary
Once the rest of your body is in the correct position, check your feet: They should always remain firmly planted on the floor. If your feet don’t reach the ground when your chair is properly adjusted to your desk and computer equipment, place a footrest, small stool, or stack of books under your feet, suggests Ruiz.
6. Choose the right mouse
Select a mouse that ensures your palm isn’t completely flat, to avoid pressure on your wrist, suggests Ruiz. A vertical mouse (or any other mouse) that puts the hand in a slightly tilted position is a good bet. It may also be easier for you to use a track pad instead of a mouse, as long as it reduces the stress in your hand and wrist. “If you work in design, for example, where you have to constantly use a mouse, a trackpad can be a great option. If not, an ergonomic mouse can be used,” says Ruiz. “Some trackpads can be regulated to decrease the amount of pressure needed to activate and scroll, which can be helpful if joints are painful,” adds Hilker. Avoid any trackball mouse, Ruiz adds, since they tend to require too much motion in your thumb and fingers.
7. Keep your main work tools within arm’s reach
Keep objects you use a lot, such as your phone or stapler, within arm’s reach. If you can’t comfortably reach something when you’re sitting, stand up to get it.
8. Consider other assistive devices
Several other arthritis-approved assistive devices can reduce strain on the joints and help improve your symptoms and work performance, says Ruiz, including:
pencil gripsdoorknob extenderskey holdersdocument or book holders (placed next to your screen or between your screen and keyboard)
9. Use a headset instead of holding a phone
If you use the phone a lot for work — especially if you have to take notes while talking — use a headset or put your phone on speaker. This helps reduce stress in the neck and shoulders and keeps you from having to grip the phone in your hand or, worse, between your shoulder and ear. “Voice recognition apps and headsets can help decrease the amount of typing,” says Hilker, which may also decrease pain.
10. Take breaks every 20 to 30 minutes
Pay attention to your body throughout the day. If something feels tense or tight, get up, move, and stretch a bit. Try to take a break and walk around your home or outside every 20 to 30 minutes. It doesn’t have to be long: Two minutes is enough to reduce strain and get your blood flowing. Or Hilker suggests the 20-20-20 rule: Every 20 minutes, take a 20-second break and move 20 feet away from your workstation. “Full-body movement is best,” she says. “Simply get up and walk around.” Add in a few gentle stretches that take just a minute or less. Focus on the areas that need it most: your neck, chest, lower back, forearms, and hips. “Doing gentle shoulder rolls, neck movements, or low-back extensions can help reduce stiffness related to prolonged postures or repetitive motions,” says Ruiz.
11. Consider investing in a sit-to-stand desk
Sitting in awkward positions for long periods can lead to pain. “For someone who has psoriatic arthritis, changing postures while working is very important to reduce stress to joints, muscles, ligaments, and tendons that can potentially generate pain,” says Ruiz. Switching between sitting for 40 minutes and standing for 20 minutes is ideal, she says. “Sit-to-stand workstations are an excellent alternative to promote movement,” adds Hilker.
Other Tips to Stay Comfortable While Working
“Listen to your body,” says Ruiz. Aim for comfort as much as possible, and plan ahead for rest periods during busy workdays. It’s also essential to keep work-related stress in check. “Increased stress has been linked to increased pain level perception,” says Ruiz. She recommends finding time for mindfulness activities, such as meditation, relaxation, and deep breathing exercises, during your day.
