Because of the inherent design of the notebook computer, when the screen is at the optimal height and distance for viewing, the keyboard is usually not at the optimal height and distance for typing, and vice-versa. It is recommended that the keyboard be placed at a comfortable distance for keying and screen settings changed to make viewing more comfortable. If you are using your notebook computer for more than one hour at a time, consider getting an external keyboard and/or monitor. An external pointing device (such as a mouse) is recommended and is usually very portable. And, if you don’t have a chair with an adjustable height but you need to move up, you can put a firm, thick pillow under your butt for extra height, says Khastoo.

An affordable lamp in a timeless style

Then, when they bend down to pick something up, their back cracks. Just as you make many adjustments in a car to fit your body, you should customize your home office to a similarly fine degree. In fact, good ergonomic posture for an office is not all that different from sitting in a car, with your feet flat but legs extended and your body not vertical but tilted slightly backward.

Felt-tips, gel pens or roller ball pens all have tips that glide easily over paper. Use the lightest grip possible and consider getting wider-grip pens and pencils if it decreases discomfort. Try to keep a neutral wrist posture and don’t plant your forearm or wrist on the table.

Using a laptop computer may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup. “Make sure any input devices you’re using, you can use with your hands in what we call a neutral posture for as much of the time as possible,” Hedge said. You might have to change the height of the table or chair if possible or move your keyboard and mouse closer or farther away from you. Additionally, what type of work do you do with that equipment? “The posture of the person sitting down really depends on what they’re doing with their hands,” Hedge said.

If you work on both screens the same amount, place them side by side so that their edges touch. Here are some tips to follow to stay healthy and safe while using a computer. After the evaluation or training, students can put into action ergonomic concepts and practices! Use our new game to help set up Jessie correctly and make sure she practices safe work behaviors. Employees apply these techniques to their own home office set up.

1. Although you may be able to get your work done at a cramped desk, in poor light, or while you peer at a far-away computer screen, none of these things is great for your body.
2. To protect your eyes from strain and fatigue, make sure you can clearly see what’s on your monitor or laptop screen, without having to crane or bend your neck.
3. A recently published article from The Stanford Institute provides valuable insight into the number of people working from home currently and how it has shifted over the course of the pandemic.
4. If progressive, bi-focal, or tri-focal lenses are worn, position the monitor so that the neck is neutral (straight) while looking through the glasses to view the monitor.
5. The chair should also allow the knees and elbows to be at right angles, to minimise unnecessary muscle strain.

How Do You Set up an Ergonomic Workstation at Home?

So before you make any changes, consider how you spend the bulk of your work time. Are you a graphic designer who relies heavily on a mouse or stylus? If there is a task you do for extended periods of time, customize your office to be safe and comfortable for that task. For example, if you read physical paper, you might need to add a lamp to your desk. To make sure that your neck, shoulders and arms muscles stay relaxed, bring the keyboard and mouse under your fingertips when your elbows are alongside your body.

As of June 2020, 42% were working from home, with 33% not working and 26% working on-premises. By October 2020, work from home ergonomics 33% were fully remote, shifting to 71% working from home in December 2020. By the end of 2021, it is predicted that 25-30%, or 1 in 4 employees, will be working from home, with 74% of companies shifting to more work from home opportunities. Post-COVID-19, there is an expected hybrid model from employers, offering 1-3 days a week of working from home. She started Worksite International, Inc. in 1993 and brings a unique perspective to workplace ergonomics. As a Board Certified Professional Ergonomist, Physical Therapist, and Disability Analyst, she has developed the most comprehensive online training in the ergonomics in the industry.

It removes those things that cause musculoskeletal pain and injury and promotes your productivity. Some computers, computer desks, and chairs are designed with ergonomics in mind. It’s time to bring all of that ergonomic know-how and technology into your home work space. During the past month as many work from home due to the COVID-19 pandemic, UNM staff, faculty, and students have moved to a reality where working from home is currently the new norm. For some, proper office space and equipment could be limited in the home environment. Many times, a desk doubles as a dining space with only a laptop to work with.

1. Take it from an expert that if there is one thing your client shouldn’t ‘skimp’ on are chairs.
2. But there’s a good reason your office provided a cubicle instead of a couch — and it’s not just because your coworkers didn’t want to see your bare feet.
3. Making a few inexpensive adjustments to your home office setup can help you stay comfortable, productive, and injury-free.
4. Each issue of The Homeworker magazine looks at your wellbeing, productivity and home workspace.
5. Even better is if they can ‘borrow’ a chair and have your client member try it out in their actual home office before they purchase.
6. 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.

Do Ergonomic Keyboards Really Help?

You will want to keep your knees at a 90 degree angle with your feet on the floor in front of you. As Colorado State University employees who are able to prepare to work remotely, many of us likely do not have the same workstation setup at home that is available in our typical offices. A computer workstation at home may surround a laptop computer on a couch, bed, or kitchen table. It is important to set up your workstation as best you can to prevent injury regardless of where you might work.

To keep your legs and feet from getting sore, stand for no more than 30 minutes at first. Ergonomics concepts can be traced back to WWII when it was first used to assist pilots—minimizing fatigue, reducing error and keeping pilots flying longer. The most adjustable ergonomic keyboard is a fully split one, like the Kinesis Freestyle Edge RGB. It lets you space each half of the keyboard so that your hands are shoulder-width apart and your shoulders are relaxed. You can spend hours stooped over a computer or slouching in an uncomfortable chair.

A display set at a comfortable height, within arm’s reach

We are seeing patients in our clinic, taking all precautions necessary. Keep items used often in the primary work zone so you are not reaching repetitively. Lounging, whether on a couch or a bed, while you work can actually lead to musculoskeletal issues, especially when it becomes the norm as you continue to WFH, explains Khastoo. “Your sofa and bed, while comfy in the moment, are terrible locations to spend eight hours a day,” agrees Pamela Geisel, M.S., C.S.C.S., manager of performance services at the Hospital for Special Surgery. The world has moved to a reality where many people are working from home and social distancing measures require a new normal.

Refer to our Ergonomic Workstation Education handout for the ideal positioning. Understanding office ergonomics and arranging your workspace accordingly can help you feel good throughout the workday. If the chair is too high and your feet aren’t supported, Davis recommends using a stable surface to prop them up, like a box or ream of paper. The desk should support the elbows – if that’s too high and you can’t lift the chair, try sitting on a pillow or a cushion.