Ergonomics While Working Remotely

A few ergonomic changes can save you from sore wrists, shoulders, and eyes

Many of us may work at home once in a while or respond to emails at the kitchen table on evenings or weekends. But, if you are working at home full-time these days, it’s important to check your work station set-up to see if it’s ergonomically sound. Pay attention to how your work set-up affects your health and make changes whenever needed.

Don’t work from your couch (or your bed)

Although it may be tempting to spread out on your couch, working from you sofa is not good for your back health. Maintain spine health by using a chair and flat work surface during working hours.

If you are using a laptop

If you are able, use an external keyboard so you can put the laptop at a comfortable monitor height (usually elevated 6 to 12 inches above your desk or flat surface) or use an external monitor, so you can put the laptop at a comfortable height for typing. Both will help prevent neck pain and strain from bending your neck forward and looking down.

Sit with your elbows and knees at a 90-degree angle

The best long-term position for sitting while working is with your spine straight and your knees and elbows bent at 90 degree angles.

Look straight ahead (not down or sideways) at your monitor

Your monitor should be at a height that you can look at with your neck straight, not bent. For most people it means you need to elevate the monitor. If you do not have an adjustable monitor, a stack of books under the monitor stand, will work just fine!

Switch it up

Make sure you get up and move around every half hour or so; set a 30-minute timer if you need to. Alternate between standing and sitting; stand or take laps around your home during phone calls or place your laptop on a shelf or on top of a sturdy box on your desk and stand for a bit.