Work from Home Ergonomics

Whether at your home office, kitchen table, on the couch, at a coffee table or atop a stack of boxes, many employees are working in new spaces at home due to the pandemic. Working from home presents a unique set of circumstances for many people, but one important factor to consider is the need to assess the ergonomics of any workstation in order to avoid pain, and other issues that can stem from your work environment.

Consider these tips and recommendations when looking at your setup and remote work habits:

Commit to healthy positioning
Watch your posture when doing work from your phone - avoid rounding your back and shoulders and letting your head go forward and down. Think about squeezing your shoulder blades back and head up whenever possible. Use a phone headset or speaker phone for extended calls to avoid static neck position or uncomfortable angles. When conducting video meetings using a phone, place the phone at eye level using a holder or on a stand to maintain a neutral head position.

Set yourself up for success
Adjust your keyboard position so that elbows are at 90 degrees and your wrist is in a neutral position. Adjust the height of your chair so that knees are at 90 degrees or slightly below the hips when seated, with feet flat on the floor or a footrest. If you are using a standing desk, avoid locking out your knees. Also, adjust your computer monitor(s) vertically or your chair’s height to eye level viewing in order to promote a neutral head and neck position. Looking straight ahead, the eyes should meet approximately at the top third of the screen. Make sure to keep your computer monitor(s)  about an arm’s length away. Be sure to apply these same principles whether you are seated or using a standing desk setup. 

Laptops are a significant ergonomic challenge with the close proximity of a small keyboard and screen. If you plan on continuing to work from home for an extended period of time, consider setting up a sturdy desk with full sized monitor, keyboard, and mouse. Additionally, an office chair will provide the best support and adjustment. It may be worth checking in with your employer to see if they have a system to get furniture from the office to your home, or possibly offer support for purchasing new equipment. 

Ensure your workstation is working for you
Rearrange furniture, equipment, and work space to keep paper documents, printer, phone, etc. as close by as possible to avoid reaching over a long distance to make notes or read something. Position body so that hips, shoulders, and head are square to the surface from which you are working. Attempt to reduce repetitive typing and mouse maneuvers through the use of macros, shortcut keys, arrows keys, pre-set mouse buttons for frequently used actions.

I recommend following the ‘20-20-20 Rule’ to avoid eye strain, irritation, and/or dryness: After 20 minutes of using the computer, look away from the screen for at least 20 seconds at an object or area at least 20 feet away.

Keep it Moving
No matter how ergonomic your workstation, the most important thing is to avoid prolonged static positions. Take rest breaks and change your body’s position, at least once per hour and do so for at least one minute or longer. Gentle shoulder and neck stretches, or getting up to move around or take a brief walk are all good options to take a break and get the blood flowing. I suggest building time into your day, and even using a timer or a calendar reminder on your phone to take a brief break away from your workstation. Taking a walk during a phone meeting is a great way to multitask. If you have time, taking a quick bike ride or hike during lunch can give you a mental and physical break. 

Keep these tips in mind whether you return to the office in the coming months or continue working from home indefinitely. With the right equipment and a few simple adjustments, you can create a healthier and more productive work environment.

Joe Deanovich, MS OTR/L, is an Occupational Therapist and Certified Ergonomic Assessment Specialist III with Barton Health. Talk to your primary care provider for a referral to see an Occupational Therapist, or call 530.543.5720. For more information, visit: BartonHealth.org.