Genealogy, even as a hobby, can involve more "work-from-home" time than the average person is used to. Whether you spend a little time in the evenings or large blocks of time on the weekends or periodically, your body is being subjected to a surprising amount of unnatural computer time.
In this post we'll look at considerations for your head, shoulders, knees and toes and products that can help (see our home office idea list on Amazon, here).
Many of us don't have a good working environment at home. The desk is covered with bills, if we even use a desk, or we're using the spare dining room chair. Some issues in a home office are simply unhealthy.
There are many things you can do to make your home office healthier and more productive. The first is creating a "home office" space instead of being an armchair genealogist. The big issue here is the state you hold your body in while doing what can quickly become hours of genealogy. If you literally just do a little genealogy these issues aren't as big a deal.
Disclaimer: I am not a medical professional and I am not providing medical advice. This is information I've learned as I have researched setting-up my own home office. I highly recommend you do your own research (this post will help you identify topics you need to research, here's an article to start with). If you have specific medical concerns, seek advice from an appropriate medical professional. The goal of this post is to alert you to issues you may not have been aware of.
As a note, I've personally found before I addressed these issues that I often just felt off, whether it be a bit tired and draggy or achy as if I was extremely fatigued or coming down with something. As I "fixed" each issue, I started to be able to feel individual issues (sore shoulder or eye strain, for example).
What that means is when my workspace was causing all the issues, I just didn't feel great but didn't know it had anything to do with my workspace. You may not think your workspace is causing physical issues because you don't feel one part of you aching. It might be your workspace is causing too many issues to distinguish.
Is Your Genealogy Workspace Unhealthy?
Think about the reality of how you do genealogy, not the intention. You may mean to just do some light searching while you watch a T.V. show but do you actually sit hunched over your laptop for an hour or more?
Consider your head to your toes to decide if being a literal armchair genealogist is worth the strain on your body or if you need to upgrade your "workspace."
Head
A major issue in today's world is neck problems caused by looking down at devices. In most of the population this is associated with staring at your phone. If you're a genealogist, you might be using a larger device but you're still bending your neck. This is a major issue for armchair genealogists who have a laptop in their lap or even on a surface.
You should be looking straight at your monitor. This, of course, has to do with the position you're sitting (or standing) in as well as where the monitor is place.
Before you put effort into adjusting your workspace, make sure you take your neck into consideration. The majority of "healthy" work stations promoted today still leave you looking down at your monitor because that's the fastest solution (just setting a laptop on a different surface usually doesn't address the height of the monitor correctly).
There is one main way to address this issue. Separate your monitor and keyboard. A laptop is a great portable solution but it is not the ideal set-up for regular work. I recommend dual monitors for genealogists whenever possible but if a dedicated office space isn't an option for you, consider getting a separate keyboard for your device and setting the device (i.e. the monitor) on something to raise it to the correct height. A keyboard is usually pretty easy to store somewhere like a cabinet or closet. There are various types of keyboard connections (including Bluetooth for devices where you can't plug anything in).
Remember, with getting your monitor to the height you need, this is personal to your body measurements and can change with a different chair or when standing.
Before investing money, try out some different heights, even if they aren't practical solutions. I went through three or four options when I switched to a sit-stand desk as I found unexpected issues with each.
Do It: Find different items you already own to set your monitor on to see how it feels at different heights. Spend 15-minutes to a few hours using your device, with the raised monitor, to get a feel for the difference.
If you sit different places, try different chairs with the different monitor stands. Realize other parts of your body might feel strain if your keyboard is now at the wrong height. This is a test of monitor heights (neck comfort) before spending money. Some of that money might be spent on separating your keyboard and monitor as well as on a height-appropriate support for your monitor.
Shoulders (I mean Elbows, or Arms, or...)
Next, you need to consider the position of your arms on your keyboard. This can be tricky to correctly judge. I'm not a medical expert so I'm not going to go into too much detail because there are so many joints you need to get aligned properly.
This post from Zapier, a company made up completely of remote workers, i.e. people who need a great home office, gives more details on both a productive home office and an ergonomic home office as well as links to some online tools to find the correct height for you.
I recommend researching proper keyboard height and angle before investing money in a new workspace set-up. If you're just trying to adjust using what you've got around the house, you're aiming for arms parallel to the floor or angled down (yes, down, angled up happens much more easily and explains why people have problems). The issue is, of course, you can hunch your shoulders up or do strange things with your wrists and think you've achieved the proper position.
Once again, this is a mix between your chair or standing position and the surface where your keyboard/mouse is. You likely won't feel small issues if you don't work for very long (vs. the strain in your neck from looking down at your monitor). However, having your keyboard at the wrong angle can too quickly sneak up on you and you don't realize that's why you feel off or your hand hurts or your neck aches.
Do It: Did you identify the right height for your monitor? Try and figure out the distance you need between your monitor and your keyboard. This is extremely personal because not only does it relate to your body but the monitor, too. Different monitors sit at different heights above what they are set on. If attached to a stand, the stands attach differently and the screw holes can be in different places.
Knowing the space between your monitor (whether that is a monitor or a laptop screen) and the keyboard will help you judge if a product will work for you before buying. You probably can't get an exact number before a purchase, but you can look at the specs and consider if it is even close to what you need (you may be able to buy an inexpensive object to adjust monitor height or drop your keyboard, for me, I dropped my keyboard and bought some extra desktop space with this add-on keyboard drawer).
Knees and Toes, Knees and Toes
We all know a good chair is important and we all need something different for our body type. This is why armchair genealogy is popular! That should be a comfortable and supportive chair. But it's not a work chair.
Genealogy can be all-consuming and we can end up sitting far longer than we intended. Not only should you find a supportive, comfortable chair, you should make sure you get up and stretch and if possible, change your leg position if you sit for long.
This is a big time to consider what you actually do versus what you intend to do. I don't worry about sitting to watch a T.V. show or even a movie. When that sitting extends longer, I don't even want to sit for an hour (trust me, I'm constantly catching myself sitting for more than two hours because I'm so engrossed in my research or writing).
If you have special health issues, make sure you address those and don't get sucked into a genealogy sit-a-thon. If you're pretty healthy, don't ruin it by sitting too much doing genealogy.
Here are some of the products I recommend for healthier genealogy research sessions.
Product Recommendations
Adjustable desk/monitor solutions
I previously used a clamp-on dual monitor and keyboard stand (the exact model is no longer available but this is the same brand). I've now upgraded as described below, but I still like the concept of this stand, it was just too heavy for my desk (my desk survived for several years and I caught the issue before I had a problem, but just FYI). I also wanted to upgrade to electric from pneumatic.
It's so much more efficient to have dual monitors and I didn't want a "manual" height adjustment (I had that previously and ended up not standing up because it was too much work). It is important the monitors and keyboard both raise. I loved the monitor adjustability of the old manual stand but it was really hard to adjust those monitors up and down.
Last summer I had to replace my computer so I also upgraded my desk during Prime Day (I went from a desktop to a laptop so I had to buy some other desk accessories since I wouldn't be putting my laptop on the floor like my old desktop CPU. I didn't want to buy something I had to replace when I switched desks and that's when I discovered the top of my desk was separating from the base due to the weight of my clamp-on stand). I decided to get a small electric desk and keep my corner desk for when I needed to spread things out.
I dealt with the monitor-keyboard distance by selecting a desk with risers (via drawers) and adding a keyboard drawer which dropped the keyboard (making the space greater, I'm tall and long waisted so you may not need as much space).
Just as an FYI, I also upgraded to two matching monitors which has been great. I got more screen space but now everything lines up (I worked with mis-matched monitors for years so this is not a must).
Standing desk accessories.
I got a clamp-on holder for my laptop to save desktop space. My desk also has hooks underneath to hang headphones.
I also already had a walking pad (like a treadmill with no arms-mine is no longer available so I can't provide a link to it). I hang the remote on another hook under my desk (I keep other remotes, like for my ceiling fan, in one of the drawers). I really like this desk!
If you aren't walking while the desk is in standing mode, you'll want an anti-fatigue mat (and supportive shoes).
There are also "standing" chairs if you have a standing desk instead of a sit-stand desk.
Tip: If you do NOT want to go down the rabbit hole of research, stand up to work. Your body will remind you to stop much sooner!
Diffuser
I can't really recommend one diffuser because there are too many factors affecting what will be best for you. I will say having a diffuser in my office is one of my favorite things. Whether it's helping with allergies or concentration, I love it.
If you aren't familiar with diffusing essential oils, first do a little research. It's easy to get started but it's not something to do blindly. First, some essential oils can negatively impact pets, children, or people with certain conditions. You may be creating a workspace in a shared space instead of a private office.
Similarly, even if you don't have any negative impacts, if you aren't in a dedicated office or not in it for hours, you might want different features like a timer (so you can set the diffuser to only run for an hour vs. the standard auto-shut-off). For a shared space at home, a passive diffuser is better as it is movable and doesn't diffuse as far. I don't recommend using a diffuser in public, at all. Others may be allergic or sensitive to what you are diffusing--ask me how I know (you can get a personal diffuser which you open and close. This is great if you're using essential oils as an alternative to Vicks VapoRub or for calming properties, both uses you'd need in public).
If you're sitting near your diffuser (such as in a small office), an intermittent option is usually better than a diffuser that only runs continuously. Essential oils are potent by their nature and you don't need to have them running non-stop for hours. Most likely you'll get more benefit from limited use (such as using a diffuser for an hour or using it for a few hours on an intermittent setting).
If you're already familiar with diffusing essential oils, you'll have your own preferences.
One thing I really like about diffusers, particularly if you're working in your living area versus a dedicated office, is they come in options like vases so they can blend into your decor. They can also act as a mini-humidifier if you get an ultrasonic option (and some humidifiers can take essential oils on a felt pad so you may not even need a new product).
Take a look at all the options on Amazon, here.
Blue Light Blocking Glasses
I wasn't so sure about the blue light issue at first but it's not hard to "block" it with a setting on your device or with a pair of inexpensive glasses.
These glasses were recommended by another blogger as affordable. As far as I can tell they do work. I actually use them when reading on my Kindle at night. I'm not sure if it's the mental activity from reading or blue light that keeps me awake (I have an older Kindle with no setting to reduce blue light so I don't know if it's really producing it).
I have found I become sleepier if I read wearing these but as you'll see in their reviews, they are really hard to keep clean. Since I was skeptical I wasn't willing to spend more (and I don't normally wear glasses so wearing glasses can become annoying).
Many people do genealogy online at night so I highly recommend you look into blue light and ways to block blue light on your device so you get a better night's sleep.
Creating the Right Sound
I have young children, there's no quiet. I do sometimes wear earplugs but I can't do that when I need to have an ear out for the children (which is most of the time when they're home). I have a sound option on my office diffuser which I do sometimes use.
What I've found most helpful, when I can adjust the sounds around me, is using an app on Alexa for a sound I find helpful. When it's chilly I like a fireplace sound. I've used the Rainforest or rain sounds. I've found "Space Deck" can really help me concentrate.
I don't find white noise or ambient sounds a must but I do find them helpful when there is some type of distant background noise distracting me. If you're at the dining room table and someone's watching T.V. in another room, white noise can help reduce that distraction.
There are lots of free options through apps on Alexa, Google Home, or even on your phone or tablet. You can try one of these without making a financial investment. (If the distraction is louder, I wear earplugs and turn up the "white noise" as if it was music. This drowns out the distant noise more than just the earplugs or just the white noise).
Since I originally wrote this post, I discovered Loop ear plugs. These reduce noise without blocking it 100%. These aren't headphones (I like my Samsung earbuds when I want to listen to music, they let me hear noises immediately around me but not general noise). My daughter wears her Loop ear plugs often in public as she gets overwhelmed pretty easily.
My kids aren't as young as they were so I don't know how well they'd let you hear a baby or child calling, but you can hear when someone speaks to you in a normal conversation setting. (My family always takes these to concerts, if they remember, and they are perfect for that). There are different types of Loop ear plugs for different scenarios, some for sleep, some for focus, some for concerts. The price varies based on what they do.
Bring It All Together
Remember, having a routine can also help you focus on genealogy, quickly, if you're limited on time. Get your preferred sound going, start the diffuser, settle into your ergonomic workspace, adjust your lighting, and get to work!
Don't forget about our recommendation lists to see our recommended time-savers, genealogy books, photography supplies (especially for cemeteries), novels (you need a break from genealogy, sometimes), office supplies, and home office.
