Ergonomics Checklist: How to Set Up Your Workstation

Last but not least, when setting up your ergonomic workspace, pay special attention to desk height. You should have enough space for your legs to not only fit comfortably underneath your desk, but you should also be able to cross them. Additionally, the angle between your forearm and upper arm should be between 90 and 110 degrees while your arms are resting on the desk. A survey by Seatools revealed that 82% of employers are not educated about the dos and don’ts of remote worksite ergonomics. Yet, millions of people now work from home at least one day per week. How can you protect your remote or hybrid employees from burnout, injury, or lost productivity?

How can I work from home ergonomically?

  1. DON'T hunch over your laptop.
  2. DO work at an appropriate height.
  3. DO use an office chair if possible.
  4. DON'T give up on your current chair.
  5. DON'T let your feet dangle.
  6. DO follow the 20/20/20 rule.
  7. DON'T turn your couch into a workstation.
  8. DO customize a space to fit you.

It can propel you to conquer a new challenge or if disregarded, potentially lead to aches and pains and hinder your overall health. With more people working from home, musculoskeletal and mental health concerns are on the rise. In one study, 70% of employees reported musculoskeletal pain. Another study noted that 46% of employees said their mental health has declined.

Need Help Assessing Remote Workspace Ergonomics?

Common postures include upright sitting, reclined sitting, and standing. Join & get our e-book to set up your workspace to move, monthly floor posture inspiration & access to specials. However, a big part of the team’s success is their time spent away from the computer. The team uses the Astralis Performance Model to emphasize proper nutrition, fitness, and rest. First, arrange your desk so that it faces the room’s entrance. This is the ‘power’ position of a room that helps to stimulate success energies.

work from home ergonomics checklist

But whatever it is, you should take care of the fact that the whole environment ensures you the highest comfort. Here, an ergonomic keyboard, like MS Sculpt, can be helpful. To protect your eyes from strain and fatigue, make sure you can see what’s on your monitor or laptop screen clearly, without having to crane work from home ergonomics or bend your neck. Place your display so your eye level is about 2 to 3 inches below the top of the screen and about an arm’s length away. A desk chair is so much more than just a piece of furniture. Since COVID-19 forced workers to head home, employees have reported a 50% uptick in back and shoulder pain.

Office ergonomics

With this tool, you can create comprehensive checklists that cover all aspects of working from home. You can also share these checklists with your employees to stay on top of their work and avoid potential hazards. For workers, the biggest benefit of working from home is the decreased commute time. When you work from home, you can eliminate your commute altogether.

  • That awareness will eventually spread to your entire surroundings.
  • First, arrange your desk so that it faces the room’s entrance.
  • This checklist can be used by Telework Managing Officers and Telework Coordinators to develop agency-specific checklists.
  • To help make the decision slightly easier, make sure to consider these factors.
  • Another study noted that 46% of employees said their mental health has declined.
  • Physiotherapist, Edmund Hillary Fellow and ergonomics pioneer.

You can design your work environment exactly how you want it when you work from home. This includes things like setting up a standing desk, investing in a comfortable office chair, or decorating your space to reflect your style. This ergonomics self-assessment can help you set up a home office and establish work habits that keep you comfortable and productive. Physiotherapist, Edmund Hillary Fellow and ergonomics pioneer. Bart’s knowledge of ergonomics, human health and workspace design lead him to create what UC Berkeley professors call the world’s healthiest desks.

DO work at an appropriate height

Remote work has directly impacted wellness and engagement. Use these tools and resources to build an ergonomic workspace that inspires your best work and fuels a collaborative team spirit. Ergonomics sets the foundation for how you feel wherever you work.

How to do an ergonomic assessment at home office?

  1. Feet flat on the floor.
  2. Knees at about a 90-degree angle.
  3. Hips at about a 90-degree angle.
  4. Elbows at about a 90-degree angle when typing and using a mouse.
  5. Wrists straight when typing and using a mouse.
  6. Monitor raised so that your line of sight is in the top 1/3 of the monitor.

In order to minimize external noise, use a headphone with a microphone for teleconference calls or to reduce outside noise while working. When possible, use the time during the calls to stand up, walk, and stretch. Position frequently used materials and equipment close to the front of the body to avoid twisting and reaching. You might be moving about the house quite frequently to find a space to work, and if you don’t have a laptop, lugging your PC computer around is going to be a pain. This simple CPU trolley makes it easy to move your computer to the nearest outlet or to tuck it away out of sight. There are many ergonomic accessories you can use to help your posture and comfort which brings us to the final item on the checklist.

Occupational Safety and Health Administration

Learned one stretch that has been shown to dramatically reduce back pain risk and disability. Attendees will assess their workstation to get a baseline before we give them new knowledge and begin to make improvements. While learning how to build muscle, I also learned about the key building blocks for growth.

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