Ergonomics Dos and Don’ts of Working from Home A Complete Guide

To achieve the ideal posture, Kiberd suggests investing in a chair whose height allows your hips to be slightly above your knees, and your feet directly on the floor in front of you. In addition to pain, poor ergonomics can also contribute to increased fatigue, muscle strain, and imbalance, ergonomists say. Find a working height so that your elbows naturally fall flush with your table/desk height. This will promote better wrist alignment rather than impingement or carpal tunnel stress.

Below is a list of common equipment and how it can help employees with ergonomic safety in the workplace. Use this guide to ease stress on your body, protect your joints and help you stay comfortable as you work. If you don’t have windows in your home office, or when you’re working late or on cloudy days, combine overhead lighting with task lighting for the best balance to help you focus. At the minimum, most people should look for a mouse that is comfortable to grip and smooth to maneuver.

A comfortable chair that supports your spine

Cornell University ergonomics professor Alan Hedge told us that if your lower back isn’t supported by the chair, you need lumbar support. If you don’t have a fancy office chair that rocks back, try putting a cushion, pillow, or towel behind your lower back. You can buy inexpensive chair cushions that are designed for lumbar support.

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Your Keyboard and Mouse

Features a comfortable, fitted design you put on like a backpack and can’t see under clothes. For some, a standing desk is the ideal combination of work and exercise—without the trip to the gym. One study found that working at a standing desk burns about 88 calories an hour. That’s ergonomic tips for working from home not much, but it is slightly better than sitting and typing, which burns 80 calories an hour. No matter what kind of chair you use, you want something that will support your spine’s natural S-shape. A flat keyboard is better since it helps you hold your wrists straight.

• Employees who take time off or leave their workplaces due to injuries can incur lost wages and other costs.
• In this post, we’ll take a look at why ergonomics matters and how remote workers can achieve it.
• An organized workspace can help eliminate stress and allow you to work faster because you’ll be able to find things more quickly when they are organized than when everything is cluttered.
• When seated at the computer, your elbows should be bent between 90 and 120 degrees and your forearms should be directly in front of you.
• That’s not much, but it is slightly better than sitting and typing, which burns 80 calories an hour.
• Keyboards without a number pad (also known as “tenkeyless keyboards”) keep the mouse closer to you, thereby reducing the stress of having your arm frequently extended.

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The Many Benefits of Ergonomics

To ensure you’ve got the right keyboard height, place the keyboard on your work surface then try to type a few lines. As you type, your wrists should remain straight, and your upper arms should stay close to your body, without you forcing it. 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. Your workspace should be well-lit, preferably with natural light.