Working From Home Ergonomics

Published - Apr 09, 2020

Home Office Ergonomic Guide

For a lot of us, COVID-19 has shaken up our work routine along with everything else that felt "normal" in our day-to-day lives. We understand that not everyone is equipped with a full-on home office, and many of you may be finding yourselves sore in new and different places as you continue to work from the couch, in bed, on the dining table, and more. We're sharing some simple guidelines that will improve your comfort at your home desk setup to reduce your risk of injury and help to alleviate those new tender spots. 

Home Office Ergonomics is Simple: 

Proper ergonomics is based on simple geometry and body position. Take a look at your body position when working at the computer. If it looks awkward or feels awkward it’s not ergonomic. The goal is to achieve a low stress, neutral posture. It is also important to take breaks throughout the day to stretch. Consider the following suggestions to improve your setup. 

Get into Proper Position for the Task: 

Changing your working posture throughout the day is good! It promotes blood flow and reduces the potential for fatigue. Consider the following:

  • When working on the computer -  LOCK the seats tilt recline to reduce reaching for the keyboard and mouse
  • When on the phone and NOT on the computer - Recline the chair to open the hip angle and promote blood flow. Or, if wearing a wireless headset, stand up and walk around. We know a lot of you are using your cell phones at home for work calls, so definitely incorporate that speaker phone option. 
  • If on the phone AND computer - DO NOT cradle the phone in your neck. Hold the phone with your hand, or again, use speaker phone or a headset to minimize the shoulder and neck effort.

Maintain Proper Alignment:

DO NOT TWIST.  Position yourself directly in front of the keyboard, mouse and monitor.

Palm Rest NOT Wrist Rest: 

To reduce contact stress and pressure to the wrist, DO NOT rest your wrist on a support. If a support is used you should rest your palms gently. 

Maximum Eye Comfort:

  • Avoid Glare – Don't setup your monitor in front of a non-shaded window or light source. Turn the monitor 90 degrees from windows to minimize the glare. 
  • Change Your Focus – When working on the computer for extended periods it is helpful to look away from the screen periodically to focus on something further away

Take Rest Breaks to Stretch:

To reduce tension and fatigue in your neck and back, take a few 5-10 min breaks throughout the day to get up, stretch, and walk around.

How to set up your work station: 

Posture Stretching Guide

Take a break 2-3 times throughout the day to perform the following stretches!