With people working from home due to COVID-19, many are dealing with home “office” arrangements. Whether you’re working from your kitchen table, ironing board or a dedicated home office, proper ergonomics will maximize productivity and comfort and reduce your risk of injury.
The following are some tips for creating an ergonomic home office.
Computer Setup
The computer screen should be placed an arm’s length away, with the top of screen at eye level to ensure proper head, neck and back alignment, says Charlie Eberling, PT, DPT, site manager at Good Shepherd Physical Therapy in Fogelsville.
Your keyboard should be situated at or slightly below elbow level. Meanwhile, your arms should be supported at your side comfortably. Armrests or other arm support should be high enough for your elbows and forearms to touch the surface. However, they should not be so high that they cause your shoulders to shrug upwards.
Your wrists should be straight and supported by your work surface or other support; a rolled up towel can help.
Suggestions for Sitting and Standing
When sitting, your chair should be at a height where your knees are level with your hips and your feet are flat on the floor. Use something under your feet, such as a textbook, to level your hips.
“Your chair should be comfortable and supportive,” says David Blum, PT, DPT, a physical therapist at Good Shepherd Health & Technology Center. “Try to avoid hard wooden or soft lounge chairs.”
Use a lumbar support pillow or a rolled up towel behind your low back if needed.
If standing, stand on a supportive mat or wear comfortable sneakers to improve comfort.
General Home Office Ergonomic Tips
Use a headset, Bluetooth attachment or speaker phone for phone calls while typing to avoid maintaining a flexed or bent neck position for extended periods of time.
If able, use a separate keyboard attachment for your laptop to improve screen and keyboard setup.
Get creative with materials around the house. Use towels to boost armrests or a book to raise your computer screen height.
If you are experiencing pain or discomfort due to your home office set-up, Good Shepherd can help. We offer telehealth as well as safe, in-person appointments. Request your virtual or in-person appointment online, call 1-888-44-REHAB or use our live chat.