The mouse should be located close enough to the user to reduce reaching and straining. When possible, users should consider adjustable keyboard trays to help users maintain a neutral write posture. Employers should offer appropriate training to remote workers about the importance of ergonomics and maintaining a healthy work environment.
- When working from home, it’s key to try to work in proximity to as much natural light as possible.
- In this article, we look at some home office ergonomic statistics you may need to know.
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Your eyes should be level with the top edge of the monitor, and your monitor should be an arm’s length away from your body. If you work on a laptop, use an external keyboard and mouse so you can place the laptop on a box or stack of books, raising the screen so you can look straight at it without hunching over. Sitting for extended periods of time can lead to fatigue and decreased productivity.
Don’t Ignore Any Pain in Your Body
You should be able to hold your neck straight and easily see the top third of the screen. If you find yourself bending your neck up or down, adjust the screen again. No matter what you choose as your “desk,” your keyboard and mouse should be at elbow height when you are seated. Sit at the desk, hold your arms naturally and comfortably at your sides, then bend your elbows.
As an exercise physiologist, Davis says regular rest breaks are critical, making sure to get out of the chair every 30 to 45 minutes – if only briefly, to move around, stretch and change position. This will shift the strain between intervertebral discs, the spine’s shock absorbers. 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. “Our eyes are a muscle, so they need to move regularly as well,” she says. Every 20 minutes, take your eyes off your screen and focus on something 20ft away for 20 seconds, something which helps avoid eye strain.
DO work at an appropriate height
Should your employees need help with adjusting their work stations, they should contact your company’s ergonomics representative or Human Resources department. A follow-up survey should be performed after the changes have been made to confirm that the situation has improved, and no more modifications are needed. Eye strain can be caused from prolonged screen use, from excessively bright light in the telework setting, font size and other factors. Jason McCann writes for Forbes.com and advises that the secret to getting home office ergonomics right is to have a list of what you want and need.
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It’s not just about the chair
Consider tasks that do not demand high use of the keyboard and the mouse, such as phone calls, zoom meetings, reading/research and email filing. Seek out opportunities to complete these while in a standing position or while stretching, and do this throughout the day every 45 to 60 minutes. Poor ergonomics can lead to physical discomfort and decreased productivity. By following the tips outlined in this article, you can optimise your home office for ergonomics and reduce the risk of injury. Avoid glare on your screen by positioning your monitor so that it is perpendicular to windows or other sources of light.
You may be able to visit your PT without leaving your house, maintaining safe physical distancing guidelines. A neater workspace can affect your mood and approach to your workspace, allowing you to work better when working at home. Do not sit with one leg on top of the other, and allow both thighs to rest on your seat. work from home ergonomics Sign up to our newsletter for useful advice, information and inspiration from the world of workplace. Web conferencing has its pros and cons, so it’s vital to know how to amplify their benefits and overcome challenges to facilitate them better. It’s also essential to ensure adequate legroom and support for your feet.