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The main problem with a laptop is that the screen and the keyboard are connected, making true ergonomic placement of the laptop keyboard and screen impossible. Contrary to what you may think, a neutral spine isn’t one that is perfectly straight. In order to minimize external noise, use a headphone with a microphone for teleconference calls or to reduce outside noise while working. When possible, use the time during the calls to stand up, walk, and stretch.

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. Find a working height so that your elbows naturally fall flush with your table/desk height.

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Maybe sitting at a desk all day doesn’t seem like an ideal situation. With a sit-stand desk, you can shift between sitting and standing with ease. Reaching your home office ergonomics goals means much more than just ergonomic home office furniture. Things like mental clarity, relaxation, and physical health play a big part too. Keep this work from home ergonomics checklist in mind when transitioning into a remote working environment.

Some adjustable-height desks let you save settings, so multiple users can quickly access their preferred desk height. Part of maintaining good posture is making sure you stretch and move around to give your body time to adjust. Make sure that when you’re done with the workday, you’re able to put your equipment away. Pack away your laptop and put your notes in a drawer, out of sight.

Ergonomic and safety guide for employees working from home

If you continue having problems, you may benefit from contacting your physician or a physical therapist (PT) to help you move better and feel better. Your PT may be able to assess your current home office and make some suggestions for better ergonomics. If it’s too bright in the room, it may speed up eye strain or give you headaches. If it’s too dull, you may end up in an awkward position as you try to read your screen.

work from home ergonomics checklist

Investing in the right equipment is equally as important as keeping your posture in check when it comes to achieving an ergonomically optimal workspace. Posture is key, adds Kirsty Angerer, an ergonomics consultant based in Leicester, England, who says something called “neutral posture” should be our goal. 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. Specifically, your desk should fit your knees, feet, and thighs comfortably underneath.

DON’T turn your couch into a workstation

You might be moving about the house quite frequently to find a space to work, and if you don’t have a laptop, lugging your PC computer around is going to be a pain. This simple CPU trolley makes it easy to move your computer to the nearest outlet or to tuck it away out of sight. At your workplace, you might have ergonomic office supplies to make your working experience more efficient. There are many ergonomic accessories you can use to help your posture and comfort which brings us to the final item on the checklist.

To create an effective ergonomic office, there are specific measurements and numbers that you should keep in mind, at least as a starting point. A vast majority of the people working from home use computers, which also means staring at computer monitors for extended periods of time. To put it simply, ergonomics is the process of designing and building objects and spaces to fit the person better who will be using these. Ergonomics studies the capabilities and limitations of the human body. It then applies what has been learned through those studies to improve how humans interact with products and spaces.

Your Home Office and Your Health

If the screen is arm’s length away and you still can’t see what’s on screen, enlarge the text (or wear your glasses). 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. It’s easy to snack throughout the day instead of eating like you did in the office.

work from home ergonomics checklist