The Ultimate Work From Home Ergonomics Checklist

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. There has been much debate over whether you should sit or stand at your workspace. Some people have even started using sit-to-stand work from home ergonomics work stations and are spending quite a bit of time standing while working. This is meant to relieve stress and strain on your low back and neck. Working at a desk for several hours a day can lead to pains in your body, specifically in your back, neck, arms, and shoulders.

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. Use this guide to ease stress on your body, protect your joints and help you stay comfortable as you work.

Your Home Office and Your Health

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. Placing a computer on a stack of books or a laptop stand can do the trick. But, just because you have an adjustable office chair, that doesn’t mean it’s adjusted correctly. And if you can’t get your hands on an office chair, don’t worry.

work from home ergonomics checklist

Depending on how many monitors you use, you’ll need to place them at different points on your desk. However, there are a few things you should do, no matter how many monitors you use. If you must use a laptop, perhaps consider purchasing either a separate monitor or a separate keyboard to connect to the laptop.

How to Set Up An Ergonomic Home Office For Better Health and Work Productivity

A good chair will allow you to stay in proper sitting posture with good back and spine support for sitting. But most of the time, remote workers tend to have a makeshift home office. Where they will be working with a laptop on the coffee table, with the screen being either too low or too high. Investing in the right equipment and building habits that are ergonomically beneficial is the best step you can take to conserve your physical health in the long term.

Being able to shift spaces to accommodate your needs and preferences is important for maintaining your focus. At the same time, you shouldn’t sacrifice ergonomics for mobility. Here’s a work from home ergonomics checklist to get you started. In general, you should use a keyboard without an attached numeric keypad. This helps you keep the mouse at the proper height and within easy reach while also keeping the keyboard centered.

Monitor Height

Focusing on incorporating easy habits into your day-to-day, like taking breaks, will improve posture down the line. To achieve the ideal posture, Kiberd suggests investing in a chair whose height allows your hips to be slightly above your knees, and your feet directly on the floor in front of you. Place your feet on a few books or boxes under your desk, so that your thighs are nearly parallel to the floor and your hips are slightly higher than your knees. Finding what makes you comfortable can greatly improve your workday. But, there is a delicate balance between comfort and good posture.

work from home ergonomics checklist