Use a keyboard that is either flat or has a “negative tilt.” Many keyboards tilt “up,” meaning the top row of the keyboard is raised. This forces your wrists to bend up as you type and can cause discomfort. Setting up an ergonomically correct workspace at home will take a little bit of doing work from home ergonomics on your part. At the office, you probably have access to or can order, plenty of items to help you achieve the most ergonomic setup. We’ve got some advice on how to set up an ergonomic workspace at home. While it’s best if you can buy the right equipment, that doesn’t mean you have to.

With more people working from home, musculoskeletal and mental health concerns are on the rise. Another study noted that 46% of employees said their mental health has declined. “A position for the body that you can sustain with minimal effort and [that] gives you biomechanical advantages to do your work. Posture is key, adds Kirsty Angerer, an ergonomics consultant based in Leicester, England, who says something called “neutral posture” should be our goal. So as we wash our hands and stay isolated to repel the coronavirus, how can we make sure we’re not subjecting our bodies to a different hazard caused by bad work-from-home habits? Here are the top ergonomic tips for working from home, whether it’s during a pandemic or not.

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Ergonomics sets the foundation for how you feel wherever you work. It can propel you to conquer a new challenge or if disregarded, potentially lead to aches and pains and hinder your overall health. Since you’re not in an office, there’s no more walking to the printer or over to talk to a colleague, or popping down the street for lunch. While working, ensure you are not straining your neck or shoulders by bending the neck down or craning it up too much; desk alignment is an important factor here. Let’s face it; the covid-19 pandemic changed how the corporate world functions.

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Larger screens may need to be farther away than “arm’s length” for you to see everything properly. If your screen is already at the far edge of the desk (away from you), move your keyboard farther from the desk to achieve the right distance. Healthy work practices are also key to maintaining your wellbeing while working from home. Follow the tips below to help prevent health problems, such as strain and repetitive motion injuries. Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. Find a working height so that your elbows naturally fall flush with your table/desk height.

More Checklist Templates

If more than one person is using the same setup, some monitor adjustability may be needed. Place the computer monitor straight in front of you, directly behind your keyboard, about an arm’s length away from your face. The monitor should be no closer to you than 20 inches (about 50 centimeters) and no further away than 40 inches (about 100 centimeters). If you wear bifocals, lower the monitor an additional 1 to 2 inches (about 2 to 5 centimeters) for more comfortable viewing. Ditch the kitchen chair for an ergonomic chair that offers multiple adjustment points. The right chair height is key to many items on this checklist, and other adjustments can provide a personalized fit that bolsters your overall well-being.

The world has moved to a reality where many people are working from home and social distancing measures require a new normal. This means more and more people are working at a location other than their business office. Go for a walk, or run out to grab groceries on your lunch break just to leave the house. Do something that distinctly lets your mind know you’re done with work, whether that’s cooking dinner or working out. That being said, being stuck in a closet or the attic isn’t the best space either. Feeling too cramped or confined is not conducive to productivity.

Invest In the Right Monitor

When looking at the screen, your eye line should be level with the address bar on your web browser. Using a laptop computer may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup. But, just because you have an adjustable office chair, that doesn’t mean it’s adjusted correctly. And if you can’t get your hands on an office chair, don’t worry.

  • Make sure that when you’re done with the workday, you’re able to put your equipment away.
  • There has been much debate over whether you should sit or stand at your workspace.
  • Make sure your back is against the chair, shoulders relaxed, and arms relaxed at 90-degree angles.
  • Some studies indicate that standing may be superior, while others show that sitting in the correct position is best.
  • If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup.

This is meant to relieve stress and strain on your low back and neck. 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.

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