Home office ergonomics
Did your shift to working from home leave you scrambling to set up functional and comfortable office spaces in your kitchen, living room, or even closets? Ergonomic considerations, which promote adaptation of your work environment to your physiological, psychological, and cognitive capacities to promote your highest level of functioning, are another important piece to consider when arranging your desk.
Avoid injury from improper alignment
Occupational therapists perform ergonomic assessments and make personalized recommendations to ensure your space is optimal for you. Proper positioning of your body can prevent injury and maladaptation and are as simple as making some adjustments to the position of your desk, chair, keyboard and the rest of your space.
These basic adjustments can help you ensure your space supports your work and wellbeing:
Set up your tools for ease and comfort
Your monitor should be about an arm’s length away from where you sit
Your keyboard and mouse should be at the same height as your elbow
Your daily tools should be accessible within arm’s reach
Adjust your seat to support your legs
The height of your seat should allow your thighs to be parallel to the floor when seated
Support your feet; if they don’t rest flat on the floor at this height, try a foot rest
Let the back of your knees clear the front of the seat
Mind your back
Adjust the height, tension, and angle of your backrest for comfort and to ensure the low and mid-back are well supported
Lumbar support should be positioned at your waist
Allow your arms to move freely
Your elbows should be at about the same height as your keyboard
Adjust your keyboard tray and height so that your hands are in line with your forearms
When typing, keep your wrists straight
Support your forearms so the shoulders can remain relaxed as much as possible
Keep your eyes healthy
The top of the monitor should be at eye level. If you wear bifocals, you could lower and/or tilt back your monitor.
Reduce glare and increase visibility of your screen by reducing overhead light that might reflect on your screen
Place your monitor so your vision is parallel to a window for some natural light
A light background and dark characters create contrast for ease of reading
Look into the distance frequently to give your eyes a break
As you adjust your station, please remember that the ideal position for the body over the workday is, in fact, varied positions. Walking or standing is recommended for 10 minutes of every hour, especially if you stay in the same position. If you have a laptop, consider taking your next meeting in a different location, chair, or on the couch. Not leading the meeting? Try turning off your video and move or dance while participating, and if you are leading, encourage frequent movement breaks for wellness.
Be sure that your space is well-lit and occasionally look away from the screen to focus on something in the distance to give your eyes a break from the screen time.
With these adjustments, you can ensure you stay comfortable and healthy working from home. If you have specific barriers, muskeloskeletal pain, you may need a more in-depth ergonomic assessment and plan- an OT can help. Find an OT now in your area for further assistance.
