Ergonomic Tips for your Home Office

Chair

• Adjust your chair height so your feet are flat on the floor, your thighs are parallel to the floor, and your hips and knees are 90 to 110 degrees. 

• Sit with your back against the backrest in a slightly reclined position. 

• Adjust the seat pan depth so there is 1 to 3 inches of space between the front of the seat and the back of your legs. 

• Adjust the armrests so they are positioned just below the elbow height with your arms and shoulders relaxed. 

Work Surface

• Use a table or a desk for a work surface. Avoid coffee tables and working on your lap.

• When sitting, the work surface should be at your elbow height.

• If the desk is too high, raise your chair or add a cushion or folded towels to the chair seat.

Keyboard & Mouse

• Use an external keyboard and mouse directly in front of you need the front edge of the work surface.

• Keep your arms close to your body and your shoulders relaxed and wide.

• Keep your forearms and wrists straight.

Monitor Placement

• Center the monitor in front of you, in line with the keyboard, at approximately an arm’s length. 

• Adjust your monitor so the top of the display is even with or slightly below your eye height. 

• Bifocal or progressive lens wearers may need to lower their monitors. 

Work Environment

• Setup a designated workspace in an area with minimal distractions and no windows behind or facing the displays.

• Create a routine that includes a 2 to 3 minute micro-break every 45 minutes.

  • You can use timers on your cell phone or computer.

• You should change your working position frequently throughout the day.

  • Stand and move for breaks and phone calls when not at the computer.

  • Stand up and walk around.

  • Stretch your fingers, hands, arms, shoulders, neck, legs, and torso.

  • Stay hydrated and take deep breaths!

Increase your awareness of your posture and setup, self-setup at home is a new challenge for a lot of people. If you have followed all of these setup steps and you are still experiencing discomfort or seeking personalized attention, you can find out more from a specialist by clicking on the link below. We strive to make care and attention affordable for everyone.