Ergonomics for the Home Office
When working from home, it is essential to set-up your workstation to allow for neutral postures. The cumulative effect of working on laptops, cell phones, and tablets from an awkward position may increase the risk of chronic neck/shoulder injuries and repetitive stress injuries of the hands and wrists.
Useful tools to achieve proper ergonomic posture:
External Monitor or Laptop Riser (or a couple of books)
Use a chair that allows your seated elbow height to match the work surface height
Feet should be fully supported on the ground or footrest with thighs parallel to floor
Fully supports spine with hips all the way back
Use a small box, crate, or books for a footrest
Try small pillows, rolled up towels, or cushions to provide support as necessary
Keyboard with mouse directly next to it positioned at elbow height
Shoulders relaxed and back with elbows by your side
Avoid placing frequently used items out of arms reach
Get creative – Use an ironing board, the counter with a box to set up a standing desk. If your posture is not ideal in this position, limit duration to 20 minutes.
Adjust the monitor so the top of the screen is about eye-level
Your fingertips should just reach the screen when you extend your arm
Use a small LED TV as an external monitor. Use a box or a few books to raise the height of your screen.
Take 1-2 minute breaks ever 20 or 30 minutes to stretch. This can relieve stress from holding the same posture for too long.
Every 20 minutes look at something 20 feet away for 20 seconds. Focusing on something at the same distance for an extended period can cause eye strain.
Have a designated work area – Set up everything you will need for your job nearby to avoid overreaching.
Stay connected – Utilize Zoom, Microsoft Groups and other technology available to collaborate and build a sense of camaraderie rather than isolation.
Set boundaries – To maintain a balance between personal and professional fulfillment, develop a routine that sets clear boundaries between time for work and your personal life.