Work From Home Ergonomics Home Office Set Up Guide CWHA

Proper support of the head and neck can reduce the pressure taken on the muscle at the back of your neck. Roughly six in 10 Americans say they are working from home all or a majority of the time, according to a 2022 Pew Research Center survey. Even 61% of those who have an office to venture into choose to work from the comfort of their home, owing in part to the flexibility. 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.

The slouch-overcorrect exercise is also a great maneuver to do to remind yourself to sit with proper posture. Research comparing standing and sitting while working at a computer is varied. Some studies indicate that standing may be superior, while others show that sitting in the correct position is best. If you do not have a desk, you may consider purchasing a small one.

Home Healthcare Worker Safety Checklist

If you are constantly using documents as references during meetings, then use a dedicated holder for that. The way that you use the mouse of your computer and the other input devices can also have an effect on your health. Carpal Tunnel Syndrome is a condition that can be developed because of the way that you use the mouse of your computer. View Comcare and Safe Work Australia guidance on managing work from home including checklists and tips.

If the pain persists, make it a point to visit your doctor as soon as possible. Addressing pain quickly may help you recover from injury relatively more quickly. While WFH may be our new reality, our work from home ergonomics workspaces haven’t caught up. The change happened so abruptly, there was no thought given to how our WFH setups and routines may affect our ergonomics—and, in turn, our focus and productivity.

Ergonomics Recommendations for Remote Work

Hold out your arms (with your elbows just slightly in front of your body but still at your sides) as if you were typing. Put your computer keyboard in front of you so your wrists and forearms are in line and your shoulders are relaxed. If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard. If possible, set the sensitivity of the mouse or pointer so you can use a light touch on it. Adjust the height of the chair so that your feet rest flat on the floor. If the chair has armrests, position them so your arms sit gently on the armrests with your elbows close to your body and your shoulders relaxed.

  • Your thighs should be parallel to the floor (or your knees at about hip height).
  • Some adjustable-height desks let you save settings, so multiple users can quickly access their preferred desk height.
  • No matter how you tilt the screen, you’ll have a harsh glare that can be hard on the eyes.
  • When seated at the computer, your elbows should be bent between 90 and 120 degrees and your forearms should be directly in front of you.
  • When looking at the screen, your eye line should be level with the address bar on your web browser.
  • If you don’t have an office chair in the home, consider adding a cushion to the back of the chair you’re using to help keep you from slouching.

Prior to the widespread pandemic, an increasing number of people had already been saying goodbye to feeling stressed – doing an exhausting daily commute to work. It comes as individual workers and businesses saw remote working’s potential. Companies have seen there has been an increase of productivity of as much as 77%.

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Adjustable chairs allow you to have the proper height no matter if you’re at your desk or the kitchen table. Sometimes a laptop screen or a regular standing monitor can’t be positioned how you want it. Monitor arms allow you to adjust for proper viewing distance and heights relative to your keyboard and other working devices. Calorie blasting aside, some people like a standing desk because it’s something different, or it gives their back a rest from sitting in a chair all day.

work from home ergonomics checklist

We help your corporate environment to provide employees with the best ergonomics at work and at home. An organized workspace can help eliminate stress and allow you to work faster because you’ll be able to find things more quickly when they are organized than when everything is cluttered. It’s best to limit the number of items on your home office desk. Only place essential items, and put the rest in a drawer, pegboard, or another storage device. In addition to that, consider using cable management systems to help limit clutter from your wires. Why do you use this checklist as a guideline when setting up your home office.

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