Working from Home? Remember Your Ergonomics

Safe Work Australia points out that employers continue to be responsible for ensuring an optimal workplace, even when employees are working from home. Suboptimal computer station ergonomics have been connected with a number of visual and orthopaedic problems such as carpal tunnel symptoms, shoulder “bursitis,” neck pain, back pain, and more.(1)

Workstation Tips

• The monitor should be at or slightly below eye level.
• Position the monitor about an arm’s reach away.
• Make sure your arms are close to the body with elbows near your sides. Keep wrists straight by floating the hands above the keyboard when typing.
• Choose a chair with back support for upright work posture. Chairs specifically designed for office work are best.
• Use a hard, flat surface such as a desk or table.
• Keep knees at 90 degrees with feet flat on the floor.
• Don’t sit or stand for too long. Change your posture every few minutes or take micro-breaks away from the computer.
• Stay well hydrated.

If you do not have proper equipment for long hours including a good chair, keyboard, mouse, and work surface, ask your employer to provide the needed equipment. Safe Work Australia states that the law obligates employers to ensure ergonomically safe work environments, and that working from home during the pandemic does not negate this responsibility.  

• Download our free Workplace Ergonomics Training Poster
• Seven-page free Computer Workstation Guide
• For Employers: Ergonomic Assessment Service
• Related Article: Document Holders: Do They Really Help?

Reference

Woo EH, White P, Lai CW. Ergonomics standards and guidelines for computer workstation design and the impact on users’ healt