Here are some ergonomic best practices for when you are working from home.
1. Work Area Selection
- Find a well-lit area that can function as your workspace
- Work at a desk or table
- If possible, use a height adjustable chair with back support
- Check that electrical sockets, plugs, and cables are in good condition
2. Arrange your Equipment
- Place your monitor at arm’s length from you, with the top portion of the monitor at eye level
- Place the keyboard and mouse, adjacent and in line with the monitor
3. Chair Set-Up
- Bring your chair close to table with your back against the backrest of the chair
- Have your elbows at a 90-degree angle when typing (often belly-button height)
- If you can’t adjust the seat height, use a cushion to raise yourself up
- Use a low stool or box to support your feet if necessary
4. Move and Stretch
- Avoid prolonged sitting or standing
- Hydrate enough
- Take a break every 30-45 minutes for 1-2 minutes
- Stretch your arms, neck, back and feet
- Don’t forget to take an eye break and blink