Home Office Ergonomics: Tips, Products, and Exercises

This means more and more people are working at a location other than their business office. Save time and find higher-quality jobs than on other sites, guaranteed. Depending on how many monitors you use, you’ll need to place them differently.

The optimum office chair seat height right for you is still dependent upon your height and the height of your desk. When looking at your monitor, the top third of the screen should be at eye level. 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. If you already have an office in your home, simply check that your keyboard, monitor, and desk are the proper height and you are able to reach all the things you need while working. Remove any excess paper and clutter so you don’t get distracted.

The Ultimate Ergonomics Checklist For Remote Workers Who Work From Home

Put your computer keyboard in front of you so your wrists and forearms are in line and your shoulders are relaxed. If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard. If possible, set the sensitivity https://remotemode.net/ of the mouse or pointer so you can use a light touch on it. Adjust the height of the chair so that your feet rest flat on the floor. If the chair has armrests, position them so your arms sit gently on the armrests with your elbows close to your body and your shoulders relaxed.

It’s easy to work on your laptop for a few hours on the weekend, but doing so for 40-plus hours a week can lead to back, shoulder, and neck strain. If you can, use an external monitor or laptop stand (with an external keyboard and mouse) to prop up your screen. When looking at the screen, your eye line should be level with the https://remotemode.net/blog/10-remote-work-ergonomics-tips-to-use/ address bar on your web browser. When Kiberd examines clients’ work-from-home setups, posture is the first thing she addresses. Many people’s computers are positioned so they’re looking down at the screen, which results in hunched shoulders. Instead, your eyes should look on the horizon and hit the top third of the screen.

Adult health

If you do not have a desk, you may consider purchasing a small one. Many of those who work suffer from Repetitive Strain Injury (RSI). This causes pain in muscles and tendons because of repetitive movement and constant use. Another common condition is Carpal Tunnel Syndrome, which causes pain and numbness in the arms or hands.

• This decreases the risk that you might develop leg, foot, or, you guessed it, back pain.
• If you spend a lot of time on the phone, or if you often type or write while you’re using the phone, put the phone on speaker or use a headset.
• That way your keyboard and monitor can be separate from one another, allowing you greater flexibility.
• When your feet rest naturally on the floor, you support your body’s neutral posture.
• First, the top of the monitor should be at or slightly below your eye level.

This will promote better wrist alignment rather than impingement or carpal tunnel stress. If you set up your laptop and stake your claim at the kitchen counter, you might frequently be joined by the spouse and kids walking through for a snack or to do the dishes. Make sure your space is out of the way of high-traffic areas to reduce distractions. With the growing remote work trend, it’s more important than ever to assess the ergonomics of your home to ensure that you’re getting the most out of your work-from-home experience.