Using them for five to 10 minutes at a time would be his maximum recommendation. Standup desks are great, Davis says, mostly for facilitating frequent postural change without having to move away from the desk. But they tend to be expensive, so he wouldn’t recommend running out to buy one. If you must use a laptop at home, experts suggest raising it to eye level using a shoe box or books, and using an external keyboard and mouse. Your keyboard and mouse should be about 8cm to 10cm from the edge of your desk, and the top of the monitor should be about one arm’s length away, at eye level to avoid leaning forward or back.

We can use some pillows to make the chairs more comfty or even cleaning the table or desk to work in a nice place. Most of the models of the office chairs are equipped with wheels or rollers at the bottom, that allows the position of the chair be adjusted as per requirement. Find a working height so that your elbows naturally fall flush with your table/desk height. This will promote better wrist alignment rather than impingement or carpal tunnel stress. By improving your remote team’s ergonomics at home, you can mitigate the chances of any work-related injuries that might arise.

Free Download: The Benefits Of Workplace Ergonomics

Nevertheless, there are important steps that you can take so that your work environment is suitable for prolonged use. Working from home can be challenging for a variety of reasons, but for many of us, not having a proper space set up can lead to discomfort, pain and even injury. Using the resources below, set yourself up for success while working from home to stay pain-free. The keyboard should be positioned, so you don’t have to stretch to reach the keys.

This is your body’s way of telling you that something is wrong, and you should listen to it,” said Chambers. “We take for granted the extent of our movement at the work office. When working from home, you don’t have to walk down the hallway to make copies or walk across campus for a meeting. Those were movement breaks naturally built into our day,” said Chambers.

Ergonomic Work From Home And Occupational Health Problems Amid Covid

Remember, you want your screen to be high enough, so you do not have to bend, and your elbows must be at a 90-degree angle. If you only have your laptop, make sure you are not sitting too close to the screen as it puts strain on your eyes.

importance of good ergonomics when working from home

Do not bother about your mind wandering, bring back your focus and attention to the flow of your breath. Thanks to those tips, working from home is less stressfull and monotonous.


Do not allow your wrists or lower arm to rest against the edge of the work surface. The edge places pressure on the nerves causing tingling and numbness. Hunching forward over paperwork or looking at a monitor can increase weight and pressure placed on the legs, thighs, and feet, straining the neck, back, and shoulders.

importance of good ergonomics when working from home

Even those of us with home offices might not have the most ergonomic setup for our health. Ergonomics in the workplace includes making sure you have the right positioning, posture, chair, tools, etc. to work without strain or fatigue – whether you’re working from home or in an office. Staying in one place, repetitive motion, poor posture, etc. during an eight-hour workday can cause everything from temporary pain to long-term damage such as carpal tunnel syndrome.

Position Your Ergonomic Services Correctly

Your home office should be anchored by a comfortable, adjustable office chair that supports the curve of your back and enables your feet to rest flat and firmly on the floor. Your desk should be set at a height that enables you to work without straining or hunching over to use your computer. You may also want to consider investing in an adjustable height desk that enables you to switch easily between sitting and standing. Office ergonomics can also help to boost productivity, through the design of a workplace that helps to suggest good posture, easier heights for people to reach, and movement that is not repetitive.

importance of good ergonomics when working from home

New standard settings have changed the overall business outlook, which was replaced by home as a new office space. Web conferences have replaced in-person meetings; in-person educational venues have been replaced by online teaching modes and accessible assignments and lectures through internet . Previously, employees used to spend sufficient time physically on site, i.e., before the pandemic started.

Employee Engagement

Incorporating ergonomics into your home office will improve your productivity, make you more comfortable, and prevent stress and injury. If you don’t have a proper office chair and can afford to buy one out of pocket, look for one with an adjustable height and a “waterfall front” — the downward slope relieves pressure from the knees. Occasionally sitting on an exercise ball instead of at a desk chair also helps. If your desk is fixed in place, he said, raise your monitor using books so that your screen is at eye level. If you’re using a laptop, relocate to different places around the house during the day — starting at your desk and then standing at a counter for a while, for instance. Because ergonomics is a field that discusses interactions indicating relationship involving people and their conditions in which activities are carried out . Ergonomic techniques aim to lessen a person’s physical, mental, and psychological stress by adapting systems to meet their demands.

In addition, companies like Twitter and Salesforce have announced their long-term plans to shift to remote working. While KPMG reported that nearly 70% of all large-company CEOs were planning to downsize their office space. I was inspired to make this post developing the most recent infographic in my programAccelerate. One of the deliverables is where I offer my members a brand new infographic every month, where you can put your own logo on it and share it with your clients as part of your ongoing marketing campaign. I love infographics because they are so easy to share and provide concise and valuable information that’s visually pleasing. It allows you to focus on building the relationship with your clients instead of consistently churning out content.

To the extent possible, avoid resting the forearms and wrists on unpadded cornered edges of the work surface. (As in the left panel shown below.) Rounded edges are preferable to reduce localized contact pressure. Chubb is the marketing name that refers to subsidiaries of Chubb Limited providing insurance and related services. For a list of these subsidiaries, please visit our website at Whether or to what extent a loss is covered depend on the facts and circumstances of the loss and the actual coverage of the policy as issued. Your home office should have general and task lighting that fully illuminates the space without glare, shadows, or excessive brightness. You’ll also want to minimize glare by placing your monitor perpendicular to windows and using blinds as needed.

  • Note that if you have a home-based worksite, such as one that manufactures products, OSHA’s General Duty Clause does require your employer to provide a hazard-free workplace.
  • Investigation of office workers’ sitting behaviors in an ergonomically adjusted workstation.
  • By doing that, you will have enough time to complete all your task.
  • It would be good to also set expectations for your staff that are realistic and achievable so that there is no additional stress here too.
  • The included questions were related to health consequences and the discomfort felt using furniture; it also included questions related to the environment in the working space during the last few weeks.

Depending on how much you work at your computer, using an ergonomic keyboard and mouse can reduce strain on your hands and wrists. As important, your keyboard and mouse should be placed so that when you work your arms hang loosely from the shoulder and bend 90 degrees at the elbow. To prevent neck and eye strain, position your monitor at arm’s length, with the top of your monitor at eye-level. Creating a safety culture is really beneficial in understanding the importance of office ergonomics.

This means that ergonomics solutions are necessary not only for the office but also for the work-from-home station. Set a timer for your other 5-minute break from screens and from sitting. Stretch, walk the dog or yourself, climb a set of stairs, get the mail, or rehydrate. An external monitor is more ideal for display, generally placed about an arm’s length away with the top of the monitor at or below eye level. If possible, periodically work standing up as a break to prolonged sitting. Air quality.Poor air quality can strain your eyes and irritate your nose and throat. Make sure your home office is well ventilated and that you use and store chemicals safely.

Ergonomic chairs are a healthier option for your neck and back as they evenly disperse the pressure put on your spine, creating a comfortable and flexible seating option for your home office setup. Implementing an ergonomic plan doesn’t have to be an expensive endeavor. There are countless low-cost work from home ergonomics interventions for small and medium-sized companies without extensive resources to dedicate to employee health. For instance, awareness of your work environment is as essential as gaining control over your surroundings, such as adjusting lighting levels and obtaining user-friendly chairs.

Comments On working From Home: How To Optimize Your Work Environment And Stay Healthy

NIOSH research has found that overall levels of musculoskeletal discomfort and eyestrain are significantly reduced when twice-daily conventional rest breaks were supplemented with hourly 5-minute breaks. If additional monitors aren’t an option, another solution is using a wireless mouse and keyboard.

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