Ergonomics 101: Tips for Setting-up for Your Work From Home Space

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Woman working from home using laptop and smiling by Jacob Lund from Noun Project



By Kerri Chase, B.P.E 

Due to the COVID-19 pandemic, many of us aren’t working in our regular environment. Since the dawn of office-life time, we’re accustomed to having a dedicated space (office, desk) for our work. These spaces are often designed with your ergonomic health in mind. Your DIY WFM set-up? Probably not (and if it is, good on you!).

Here are some tips to ensure your at-home work/study spot is as efficient for your well-being and performance as possible:

  • Your eyes should be level with the top of your computer monitor. This is easier with desktop PCs, but a struggle with laptops where the keyboard and screen are fixed close together. You can raise your laptop up by putting something under it so your eyes are at the right level.

  • Remember to keep your shoulders relaxed and low. Don’t let them creep up. Think of keeping your neck long. 

  • Your forearms should be parallel to the floor. They should rest on a support, rather than being held up.

  • Don’t reach too far for your keyboard and mouse. You should be able to control them easily with arms bent at the elbow. Add a moveable keyboard to your laptop so that you are not reaching forward. 

  • Your hands and forearms should be in alignment; your wrists should not be in excessive flexion or extension. 

  • Keep feet should be flat on the floor. Having your toes on the floor isn’t enough!

  • Your upper back should be straight. Your lower back has a natural curve that should be supported by your chair. Don’t perch on the end of your chair. 

  • Don’t slouch in your chair. Your hips should be as close to the back of the chair as possible. 

  • Keep your upper legs should at a 90-degree angle from your body. We all come in different shapes and sizes. You may need to modify your set-up for this by adding a footrest or using a higher chair and/or higher desk. 

  • Sit-up straight. Your screen should be a full arm’s length away from you.

  • You shouldn’t be leaning to one side. It can be tempting to rest on one arm, but this causes your spine to curve. 

  • Try changing positions at least every 30 minutes or take a quick movement break at that time. Your body will naturally find a proper posture when you sit back down.

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