Adjust your monitor height to your eye level, and position at about one arm's length away. And ensure the height of the chair allows your feet to touch the floor comfortably, and that your legs are bent at a 90-degree angle. Make sure your shoulders are relaxed and not hunched. You can also add a small pillow to support your lower back. Your chair should have solid back support and ideally lumbar support. Find a comfortable seat that encourages good posture. Instead, find a good flat table or desk space to keep your places of comfort and relaxation separate from your workspaces. Laying in bed while working may indicate to your body that it's time to nap. Here are some tips to help you create an ergonomic workspace from your home.Īvoid the temptation to work from your couch or bed. Experiencing discomfort, strain, or pain can easily lead to a lack of motivation to work. Working from home for long hours throughout the day can be a challenging adjustment for some. Santa Monica, Calif.: Human Factors and Ergonomics Society 2007.Video Transcription: Create an Ergonomic Workspace at Home ANSI/HFES 100-2007: Human Factors Engineering of Computer Workstations.Occupational Safety and Health Administration. Workstations components - Pointer/mouse.Place your monitor so that the brightest light source is to the side. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. The monitor should be directly behind your keyboard. The top of the screen should be at or slightly below eye level. Place the monitor directly in front of you, about an arm's length away. If your desk has a hard edge, pad the edge or use a wrist rest. Use a footrest to support your feet as needed. If the desk is too high and can't be adjusted, raise your chair. If the desk is too low and can't be adjusted, place sturdy boards or blocks under the desk legs. Under the desk, make sure there's clearance for your knees, thighs and feet. If a footrest is not available, try using a small stool or a stack of sturdy books instead. If your chair is too high for you to rest your feet flat on the floor - or the height of your desk requires you to raise the height of your chair - use a footrest. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Use keyboard shortcuts to reduce extended mouse use. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Place your mouse within easy reach and on the same surface as your keyboard. Stand up to reach anything that can't be comfortably reached while sitting. Keep key objects - such as your telephone, stapler or printed materials - close to your body to minimize reaching.
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