This makes it easy to point out habits and areas in your workspace that need improvement. Pin your checklist on the wall near your computer or place it somewhere visible to keep ergonomic principles top of mind. Your employer should have a policy for ergonomic equipment and a process to report injuries. OSHA can inspect home-based worksites for hazards after you file a complaint. It’s a lot easier to find that sweet spot if you can try out different items and return the ones that don’t adjust to your liking. Check out our list below to see how these three principles break down to make your at-home workspace better for your health.
The importance of work breaks
- If you have to stretch to reach your keyboard, you’ll strain your arms.
- According to the Workers Compensation Board of Alberta, studies have shown that one carpal tunnel syndrome claim in an office can cost a company up to $12,000!
- Find a pack with wide, padded straps and perhaps a waist belt.
- You adjust the seat so you can reach the pedals, see the road easily, and feel comfortable.
- You can buy inexpensive chair cushions that are designed for lumbar support.
Keyboards without a number pad (also known as “tenkeyless keyboards”) keep the mouse closer to you, thereby reducing the stress of having your arm frequently extended. This is the most customizable desk we’ve ever tested, and it works for a wide range of heights (people between 5-foot-4 and 7 feet). If you want to boil down even more what it takes to have an ergonomic set up, its all about setting up the workstation to fit the user like a really nice glove. This means that what works for Sally will probably not also work for Jim.
- If you can’t adjust your table height, take a higher chair and use some sort of foot rest (books or a paper ream can do the job).
- If you do not have a good office chair, you can buy a lumbar cushion.
- This is one of the most adjustable chairs available—anyone can make it comfortable, regardless of their height or size.
- If you need a higher surface, use sturdy boards, bricks, or blocks to prop up your desk or table legs.
- If you want to boil down even more what it takes to have an ergonomic set up, its all about setting up the workstation to fit the user like a really nice glove.
- Hedge also recommended other changes you can make that limit the length of time your body will be doing one repetitive action.
Some slouching is inevitable, which is why you should try checking your posture every 20 minutes or so and straightening yourself out as needed, suggests Geisel. Now that you’re not surrounded by coworkers (except maybe your roomie or partner), don’t be afraid to set an alarm for every 20 minutes to remember to check yo-self. That being said, having a low-back or lumbar pillow to fill in that area can also boost lumbar support — which is important for preventing lower back pain. If you’re using an office-style chair, the chair’s design should help take care of this for you, thanks to built-in lumbar support that’s made to curve with your back, says Khastoo. “The most common time you see injuries, even for healthy workers in a sedentary office job or home setup, is with prolonged sitting,” he says. A common example is when someone’s focused on typing for two or three hours, “loading their postures”.
It brings together our anatomy, physiology, data, and engineering to help us design a work environment fit for those in it. It primarily involves designing the workplace in a way that is conducive for better productivity and wellbeing. This is why understanding ergonomics is so important when working from home because we don’t have occupational health around to assess us. Do your best to find a chair that supports your back, and positions you with at least a 90-degree angle at your hips. If available, use a table or desk surface that allows you to maintain a 90-degree angle at your elbows.
You will not just see an improvement in productivity and quality of your work. The changes you make now will prevent stress and injury later. 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.
Ergonomists tend to agree that taking breaks and adjusting your position can enhance your mental wellbeing, but also your productivity and creativity. Use this guide to ease stress on your body, protect your joints and help you stay comfortable as you work. The chair should also allow the knees and elbows to be at right angles, to minimise unnecessary muscle strain. Additionally, Hedge cautions to make sure the seat is not hitting the back of your knees because it can reduce blood flow and cause your feet and ankles to swell. Eye strain can be caused from prolonged screen use, from excessively bright light in the telework setting, font size and other factors. Although you may be able to get your work done at a cramped desk, in poor light, or while you peer at a far-away computer screen, none of these things is great for your body.
In our latest impact report, Remote Work at Home Ergonomics you’ll learn how this online course delivers just the right message to your employees, demonstrating the value of home office ergonomics. This stand is made of anodized aluminum, so it’s exceptionally sturdy and stylish. And of all the laptop stands we’ve tested, it’s also the easiest to adjust. At the minimum, most people should look for a mouse that is comfortable to grip and smooth to maneuver.
Walks, stretching or even the use of a sit-stand desk can all help. 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. Hedge suggested that creating an ergonomic office was like fitting together the pieces of a puzzle. He said people commonly make the mistake of work from home ergonomics buying an expensive chair and calling it a day. Find space in your home where noise, lighting and temperature can be well-controlled. Even if you are home alone, a dedicated workspace will help keep you focused.
Hand and Wrist Position
Statistics or facts must include a citation or a link to the citation. If you are interested in speaking to a BU Environmental Health & Safety professional, you can fill out an ergonomics self-assessment here.Carolyn Herkenham can be reached at Kelly Pesanelli can be reached at This course is designed by a Board-Certified Professional Ergonomist and Physical Therapist.
Louise is an award-winning journalist and speaker who focuses on working from home, remote work and wellbeing. She is the founder of The Homeworker, which is dedicated to helping you thrive when you work from home. The Homeworker publishes articles that are designed to keep you healthy, happy, fulfilled, and more productive in work and life. Each issue of The Homeworker magazine looks at your wellbeing, productivity and home workspace. Stay up to date with our newsletter to get regular tips and find out about each issue. A subscription to The Homeworker gives you expert knowledge, insights and informative articles and videos to help you thrive when you work remotely.
What has not advanced as quickly is an adequately comfortable, ergonomic work environment in your home. Just since 2011, there has been a 50% rise in access to work from home benefits in the United States. Approximately 60% of employers offer their employees the option of telecommuting or working remotely occasionally or regularly.
Spaces & Solutions
But they tend to be expensive, so he wouldn’t recommend running out to buy one. “The combined effect of everything to put you into a neutral posture and to keep you moving throughout the day is much greater than the effect of any one individual change.” “If it so happens that when you sit on that chair, you can put your hands flat on the table, then that laptop with a pretty thin keyboard is probably going to be ok,” he said. He added that home tables are often a few inches lower than office desks, making something like a keyboard tray unnecessary for many people working from home. If you often talk on the phone while you work at a computer, protect yourself from a stiff neck. Place your phone in speaker mode or use a headset, especially if you type or write at the same time.
When playing a keyboard instrument (such as a piano or organ), try to use a bench that can be adjusted to your body dimensions. While seated at the instrument with fingers on keys, hands should be at about elbow level when your arms are relaxed by your sides and elbows bent. Some keyboard instruments such as pianos can be found with smaller key widths. This can benefit those with smaller hands and shorter reaches.
Laptops/Notebook Computers
In reality, you might have a tight budget, limited space, or children circling you 24/7 — or all three. Whatever the case may be, you can still establish an ergonomic WFH environment. Simply scroll down and then start rearranging…your aching body will thank you. Now, think about the workspace setup at your office (or, if you’re fully remote, your last in-office workspace).