The height can differ depending on whether you will be sitting or standing to work, but a sitting desk should be long enough to avoid your knees banging on it. People that do not optimize their home workplace ergonomically have an increased risk of developing pains and spinal health issues resulting from poor postures. According to the Nigerian Posture Institute, poor posture can also lead to respiratory dysfunctions and lower metabolic rates.

  • With a sit-stand desk, you can shift between sitting and standing with ease.
  • And if you're new to the industry, it definitely helps to get some hands-on experience and industry exposure first before you go hunting for remote work.
  • The user guide has information regarding accessing the user settings to customize the CtrlWORK break software.
  • The mouse and the keyboard are essential home office necessities, allowing you to efficiently get the job done.
  • When you’re typing on your keyboard, Capiro said your arms should be at your sides and elbows bent to 90 degrees.
  • If you choose to use a laptop, consider getting a laptop stand to elevate it.

All your files, paperwork, and extra stationery supplies need a designated home. For items that you don't need within arm's reach, it helps to have many places to store them. The more space you have in your filing cabinet and the more desk drawers and storage containers you have, the better you can keep everything organized. To reduce strain, make sure that wherever you’re sitting doesn’t have you hunched over a keyboard.

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Here’s a work from home ergonomics checklist to get you started. PCMag supports Group Black and its mission to increase greater diversity in media voices and media ownerships. Hedge also recommended other changes you can make that limit the length of time your body will be doing one repetitive action.

How your monitor is set up is equally as important as your chair and worksurface. There are some tips for setting up your monitor that will keep your eyes at the right level and will also help with those webcam angles for your Zoom meetings. “Discomfort from poor alignment, static positions, or contact stresses is avoidable. It is as easy as understanding proper techniques and can largely be resolved by self-corrective actions,” said Despres.

Managing Screen Time at Any Age

In an effort to stem the number of coronavirus infections, millions of Americans are now working from home, transforming kitchen tables and bedrooms into temporary home offices. Many are working under less-than-ideal ergonomic conditions—a kitchen chair that’s too low, a table that’s too high. Poor ergonomics can make or break your work-from-home experience. When you use a laptop, you should use the same ergonomic setup for the screen. This means propping your laptop up on something to bring the top of the screen to eye level. Of course, this makes it harder to type, which is why you should use an external keyboard and mouse when you must use a laptop for extended periods.

work from home ergonomics

One way to ensure you change positions is to attach positional changes to a task. This is achieved by stretching tight muscle groups, such as your chest, back, wrists, shoulders, hips, and legs. Get in the routine of standing up and stepping away from your computer every 20 to 30 minutes. “It is this dynamic interplay between eustress (good) and distress (bad) that needs to be carefully balanced.

DON’T turn your couch into a workstation

You shouldn’t feel that you have to press your legs together to fit, and your knees shouldn’t bang up against anything. If you can’t fit under the desk comfortably, try out a different “desk” until you find the right fit. Contrary to what you may think, a neutral spine isn’t one that is perfectly straight. While you’re working at home during the pandemic, that may not be the case. You can’t run out to the office supply store and buy what you need.

work from home ergonomics

An essential item you need for office work at home is a computer or laptop. Depending on what line of work you are in and how many things you have to view at once, you could consider adding another monitor to your computer desk setup. It would help if you had a place to unpack your ergonomic items for home office every day.

The main goal is that you’re moving intermittently and varying your posture throughout the day to avoid strain. Align the top of the monitor screen with the user's seated eye height (when the user has no glasses, wears computer glasses, or wears single prescription lenses). If progressive, bi-focal, or tri-focal lenses are worn, position the monitor so that the neck is neutral (straight) while looking through the glasses to view the monitor.

  • To make sure that your neck, shoulders and arms muscles stay relaxed, bring the keyboard and mouse under your fingertips when your elbows are alongside your body.
  • Sometimes space within the home is limited and office space may double as a dining space, kitchen counter or general use area.
  • Your head is bent forward and looking down, which strains everything from your back to your neck.
  • If you are using a kitchen stool that is too high to let your feet rest on the floor, get a footrest, step stool, flat shoes, or a sturdy box to place under your legs.
  • One of the most important things you can do while setting up your home office is to create distance between your work and personal life.

No, a couch doesn’t allow good working posture and will also cause neck, back, shoulder, and eye problems. With many electric wires and cables around the house, trips and falls are common accidents. Ensure your wires are out of the walkway and are flat and secure on the floor. If you use carpets, ensure no bumps under for people to trip and fall. Some ways of doing this are getting electric socket covers  for your unused electric sockets and placing sharp objects out of reach.


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