Work From Home Ergonomics 101

“The posture of the person sitting down really depends on what they’re doing with their hands,” Hedge said. So before you make any changes, consider how you spend the bulk of your work time. Are you a graphic designer who relies heavily on a mouse or stylus? If there is a task you do for extended periods of time, customize your office to be safe and comfortable for that task. For example, if you read physical paper, you might need to add a lamp to your desk. If you’re going to use a sit-stand desk, the optimal cycle is 20 minutes of seated work followed by 8 minutes of standing, followed by 2 minutes of moving around.

Turns out having plants in our work areas makes us happier and more productive. You might realize you prefer different lighting, background music or complete silence or you need extra cushions on your chair to make it more comfortable. Creating a space that you feel comfortable and productive in takes time and many little tweaks. “Sitting is not bad for you. What is bad for you is sitting all day long, just the same as standing all day long without moving is bad for you.” Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor.

Similar to Ergonomics for work from home

“Most of us [ergonomics experts] have spent a lifetime trying to tell people that’s not how you should sit.” Information in this post was accurate at the time of its posting. Due to the fluid nature of the COVID-19 pandemic, scientific understanding, along with guidelines and recommendations, may have changed since the original publication date. With so many people working from home because of COVID-19, it’s important to have proper ergonomics in the workspace. When looking at your monitor, the top third of the screen should be at eye level.

work from home ergonomics presentation

Hedge also had some tips for using inexpensive items—like a rolled-up towel for lumbar support and a laptop riser—to make any home office more ergonomically friendly. Most experts agree that the ability to spend some time sitting and some time standing while working is optimum for musculoskeletal health. The optimum office chair seat height right for you is still dependent upon your height and the height of your desk.

Microsoft Ergonomic Keyboard Review

This allows you to keep your wrists in a neutral position and is better for blood flow to your hands and fingers. An ergonomic office chair will help some, but you should also consider how your feet hit the floor, whether your wrists bend when you type or mouse, and other factors. You can make many of these ergonomic tips for working from home adjustments using items from around the house or with inexpensive purchases. Having general knowledge about home office ergonomics can help you design the right space for maximum efficiency. Even more, it can help you decrease the risk of developing repetitive strain injuries or any unwanted body pain.

work from home ergonomics presentation

Research comparing standing and sitting while working at a computer is varied. Some studies indicate that standing may be superior, while others show that sitting in the correct position is best. Ergonomics is the study of people’s interaction with their working environment. To create an effective ergonomic office, there are specific measurements and numbers that you should keep in mind, at least as a starting point. 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. Have your own special workspace that is used exclusively (or mostly) for work.

DO customize a space to fit you

If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard. It may be helpful to set an alarm to ring every hour to remind you to sit up properly while working. The slouch-overcorrect exercise is also a great maneuver to do to remind yourself to sit with proper posture.

  • Discover the benefits and key features to consider when selecting a video conferencing monitor, making your decision-making process a breeze.
  • When looking at your monitor, the top third of the screen should be at eye level.
  • Sometimes a small stack of books can be used to ensure the monitor is at the proper level when working.
  • “The combined effect of everything to put you into a neutral posture and to keep you moving throughout the day is much greater than the effect of any one individual change.”

One of the most important things you can do while working from home and practicing COVID-19 physical distancing is to make time to exercise. If you live in a small studio apartment, you may have to get a bit creative when setting up your home office. Find an area of your apartment that is free from clutter and is close to electrical outlets.

The hand, wrist, and forearm are practically flush, which is what you want. To keep your neck, shoulders, and back free from injury, your head should be vertical to your neck. This position creates the least amount of strain, according to Hedge. Just as you make many adjustments in a car to fit your body, you should customize your home office to a similarly fine degree. In fact, good ergonomic posture for an office is not all that different from sitting in a car, with your feet flat but legs extended and your body not vertical but tilted slightly backward.

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