Home office ergonomics
𝐀𝐫𝐞 𝐲𝐨𝐮 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐢𝐧𝐠 𝐚𝐜𝐡𝐞𝐬 & 𝐩𝐚𝐢𝐧𝐬 𝐰𝐡𝐢𝐥𝐞 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐡𝐨𝐦𝐞?
Here are some tips to reduce your home office ergonomic strains:
1. Adjust your chair:
– Your shoulders and lower back rest comfortably against the back rest, which should be adjusted to an angle of 90-110 degrees. You may need to use a lumbar support pillow or rolled up towel to provide extra support to your lower back.
– Your thighs should be parallel to the floor with your knees in line with or slightly lower than your hips.
– Your feet are flat on the floor or foot rest
– Your arm rests support your forearms and elbows.
2. Adjust your monitor:
– The top line of text on the screen (not the top of the monitor) should be at eye level to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack stable books or other materials underneath the monitor’s base to raise it up.
– If you raise your arm to shoulder height and stretch it out in front of you, your fingertips should just reach the screen.
3. Adjust the position of your keyboard and/or mouse:
– The keyboard height should allow you to rest your arms (rather than reaching) with your elbows at your sides and your forearms parallel to the floor.
– Your wrists are neutral (i.e. consider using a soft wrist support).
– You keep your wrist straight and use your full arm to move the mouse from your shoulder. Don’t grip it too tightly and take your hand off the mouse when you aren’t using it.
4. Maintain proper posture:
– You should sit comfortably with a neutral spine and take “movement breaks” at least every 50 minutes or so. Try setting an alarm or directly schedule breaks in your calendar as a reminder.
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