The Ultimate Ergonomics Checklist For Remote Workers Who Work From Home

But what convinced me to purchase the water jug was that it’s BPA free, has a leak-proof lid and, most importantly, it’s dishwasher safe. While not every remote worker needs to film TikToks like I do, a ring light can be a great addition to anyone’s WFH setup. After all, what could be worse than having poor lighting in a Zoom call? While that may be a bit dramatic, a ring light is an easy way to help any remote worker look more professional on camera. Keep this work from home ergonomics checklist in mind when transitioning into a remote working environment.

At your workplace, you might have ergonomic office supplies to make your working experience more efficient. Part of maintaining good posture is making sure you stretch and move around to give your body time to adjust. Make sure that when you’re done with the workday, you’re able to put your equipment away. Pack away your laptop and put your notes in a drawer, out of sight. If the accessories of work are in your field of vision or your immediate “relaxation” space, the line between work and home becomes blurred and a stressor.

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Many of those who work suffer from Repetitive Strain Injury (RSI). This causes pain in muscles and tendons because of repetitive movement and constant use. Another common condition is Carpal Tunnel Syndrome, which causes pain and numbness in the arms or hands. This condition is so common that it is estimated to affect 3 to 6 percent of the adult population.

work from home ergonomics presentation

One study found that working at a standing desk burns about 88 calories an hour. That’s not much, but it is slightly better than sitting and typing, which burns 80 calories an hour. Use a keyboard that is either flat or has a “negative tilt.” Many keyboards tilt “up,” meaning the top row of the keyboard is raised. This forces your wrists to bend up as you type and can cause discomfort.

Home Office Ergonomics: Tips on Working Remotely

Set a timer to remind yourself to move your legs, stretch, and give your eyes a break from the screen, Loesing says. There has been much debate over whether you should sit or stand at your workspace. Some people have even started using sit-to-stand work stations and are spending quite a bit of time standing while working. This is meant to relieve stress and strain on your low back and neck.

  • And if you can’t get your hands on an office chair, don’t worry.
  • However, you will likely need to angle the screen to reduce glare and achieve proper head positioning.
  • If you’re working from home due to the COVID-19 pandemic, there’s a good chance that you were not fully prepared to move your entire office and workspace to your house.
  • If you don’t have an office chair in the home, consider adding a cushion to the back of the chair you’re using to help keep you from slouching.
  • Focusing on incorporating easy habits into your day-to-day, like taking breaks, will improve posture down the line.

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