Ergonomically Working from Home

If the worker’s feet do not comfortably reach the ground when seated, they should use a footrest to maintain a 90-degree angle at the knees. It is essential to support your lower back curve at the right height and depth for your back shape. If you are using a dining chair, you can use a cushion behind your back.

When you are mindful of your body posture and physical pain, you can immediately correct your body alignment or get better workspace equipment. Bright lights directly behind your screen can cause eye strain. Having a docking station to connect with ease is more than just about the physical comfort of ergonomics.

DON’T hunch over your laptop

But many people who study, entrepreneurs and self employees don’t know about stay safe and comfortable in your temporary workspaces. For every 20 minutes spent looking at a computer screen, you should spend 20 seconds looking at something else 20 feet away. During these exceptional times, people working from home can use these recommendations and ensure they can continue to work safely and productively. Although proper ergonomic setup can be obtained, it is important for individuals who have a history of related injuries and other disorders to seek the assistance of a certified professional ergonomists . Other times, a desk and chair are present, but may not have the adjustability needed to provide a suitable long-term work environment.


Make sure you are using the right tools and work from home ergonomics up for the job. Attempting to use ill-suited tools or an incorrect setup may lead to misusage and injury. Also, keep your work areas well-lit to ensure smooth operation without any misjudgments or eye strain. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed. Eliminate sources of glare on the screen to avoid eye strain and fatigue.

DON’T skip lunch and make sure you stay hydrated

And, even if you use a desktop with a detached keyboard, mouse, and monitor, you still have to place everything correctly, so you don’t injure yourself. For every 20 minutes spent looking at a computer screen and should spend 20 seconds looking at something else 20 feet away. This gives your eye muscles a break and helps reduce eye strain. Try to set up a workstation that you can make entirely your own. Sharing a workstation means you need to adjust your computer height, chair, and furniture every time you sit down.

  • Remote workers should keep their workspace organized and free of unnecessary items.
  • With so many impacts to workers today, it is important for employers to adopt a more holistic approach to their workforce’s overall health and wellbeing.
  • For people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair.
  • A smaller screen may cause you to strain to see text and objects.
  • Set a timer every hour and use that to get up from the workstation, do a few stretches, and get the blood flowing.
  • Most people tilt the screen back between 10 and 20 degrees.

So make the most of these movement breaks by shaking out your muscles to get the blood flowing or even doing a lap around the living room to score some extra steps, encourages Geisel. “Take a break from work and work on opening up your body — particularly your chest and hips — and they will thank you,” she adds. Your elbows should also be bent at 90 degrees and close to your body — not jammed up against your ribs, but hanging comfortably below your shoulders.

The Right WFH Posture

The top will push away from you, and the bottom will come toward you. While working on a laptop for a short time is fine, using one for longer periods , will not do wonders for your body. However, there are things you can do to improve laptop ergonomics when you work on it for long periods.

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