Work From Home Ergonomics: The Essentials & How To Set Up your Home Office for Best Results

You can adjust to your current equipment or even buy new ones to get a perfect setup. Make sure you have the right equipment, set up a healthy work area, and pay attention to your body’s signals, and you can make ergonomics a successful part of a healthy and productive working day. To support your spine while you work, make sure you’re sitting in the right position, too. When you’re seated in a chair, your feet should be flat on the floor. Your bottom and hips should be level, not tilted to one side or the other.

work from home ergonomics

The world has moved to a reality where many people are working from home and social distancing measures require a new normal. This means more and more people are working at a location other than their business office. PCMag supports Group Black and its mission to increase greater diversity in media voices and media ownerships. For more advice on remote work, learn how to make meetings more accessible and what employers can do to make hybrid work policies a success.

Lift your head and lower your arms

“That means…you’re starting to sustain something that could be more worrisome and really needs your attention.” The sleek, stylish Fully Jarvis is easy to move into a wide range of positions, has a five year warranty, and comes in three colors. The Everlasting Comfort is a firm, thick pillow that offers the best balance of support, comfort, and ease of use.

When possible, use the time during the calls to stand up, walk, and stretch. To learn how to set up an ergonomic home office, I spoke with Alan Hedge, a professor emeritus at Cornell University in the Department of Design and Environmental Analysis. I originally interviewed him in October 2020, when this article first ran. work from home ergonomics “Not having to interact with coworkers day to day, face to face, can manifest in the body as protective posturing like rounded shoulders, hunched forward, and overall less confident posture,” Kiberd says. Here, ergonomists offer tips to prevent muscle strain and boost productivity by creating a better workstation at home.

Everyone’s Ergonomic Needs Are Different

Parents have been some of the biggest winners in the flexible-work era. Remote flexibility made more feasible the constant juggling of professional and caretaking obligations. But it is mothers, not fathers, who appear to be taking the most advantage of workplace flexibility, whether out of choice or necessity. Hispanic workers and Black workers are underrepresented in remote work. If we look at all workers by their level of education, the biggest group of workers have no college education.

  • To achieve a neutral spine, try a rolled-up towel or small pillow in the small of your back.
  • It may place your back and neck in a forward-bent position, leading to excessive stress and strain.
  • By Brett Sears, PT

    Brett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy.

  • At the minimum, most people should look for a mouse that is comfortable to grip and smooth to maneuver.
  • If you continue having problems, you may benefit from contacting your physician or a physical therapist (PT) to help you move better and feel better.

After years of slumping at a desk, I’ve started to suffer the aches that come from having a poor workspace setup. The data in this article comes from the Current Population Survey, a monthly survey of 60,000 U.S. households conducted by the Census Bureau. Respondents are asked how many hours they worked the previous week, and how many of those hours they teleworked or worked from home.

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